YokanYokan, prepared from adzuki beans and sugar2600.120.043NA0.026060.7NANANANANA3.30.07
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.1
SoymilkSoymilk Unfortified541.750.210.0750.5806.34NANANA0.63.270.12
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein600.510.040.020.1307.841.300.700.570.23
Boiled European ChestnutsBoiled and Steamed European Chestnuts1311.380.260.0580.49027.8NANANANANA20.25
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.28
Tofu YogurtTofu yogurt941.80.260.120.90161.24NANANA0.23.50.31
Chocolate SoymilkUnfortified Chocolate Soymilk631.530.240.0750.5809.957.86NANANA0.42.260.34
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA50.35
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.40.35
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.20.36
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts560.190.0280.0050.045012.6NANANANANA0.820.4
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated3510.060.0170.0010.0170860NANANA0.50.160.41
TamariSoy sauce made from soy (tamari)600.10.0110.0050.03905.571.7NANANA0.810.50.43
Canned Kidney BeansCanned All Types Kidney Beans840.60.140.0820.11014.51.85001.854.35.20.46
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.49
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.420.52
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned910.290.0750.0570.068016.60.23NANANA6.96.030.54
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium910.290.0750.0570.068016.60.23NANANA6.96.030.54
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids820.560.120.120.0860151.02NANANA4.64.60.56
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt820.560.120.120.0860151.02NANANA4.64.60.56
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)19721.319NA0.2302.8NANANANANA2.020.56
OkaraOkara761.730.190.0890.67012.2NANANANANA3.520.56
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.170.57
Canned Refried BeansRefried beans, canned, traditional style9020.630.170.36013.60.54000.543.750.58
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1170.97NANANA020.8NANANANANA7.040.59
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1382.470.210.0360.930234NANANA6.37.040.59
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.80.59
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)2022118.4NA0.2305.6NANANANANA1.60.59
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1530.760.110.0190.18033.6NANANANANA2.880.6
Canned Pinto BeansCanned Pinto Beans, Solids1140.90.160.160.12020.20.54000.545.570.61
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids810.360.130.0510.0830151.85001.854.35.20.62
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned710.220.0370.0070.084012.4NANANANA3.75.470.62
Canned Chickpeas Canned Chickpeas , Solids1392.770.210.0360.93022.54NANANA6.47.050.63
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.050.64
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)613.70.530.251.8401.180.7NANANA0.27.170.64
Canned Great Northern BeansBeans, great northern, mature seeds, canned1140.390.120.0720.0890211.4NANANA4.97.370.65
Canned Large Lima BeansLima beans, large, mature seeds, canned790.170.0390.0230.052015NANANANA4.84.930.65
Canned Refried Beans, fat-freeRefried beans, canned, fat-free790.450.0930.150.13013.50.61000.614.75.340.65
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.30.67
Canned CowpeasCanned Common Cowpeas770.550.140.0870.15013.6NANANANA3.34.740.7
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.130.71
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1210.930.330.130.22021NANANANA68.10.74
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.20.76
Canned Navy BeansBeans, navy, mature seeds, canned1130.430.110.0850.1020.50.28NANANA5.17.530.77
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.10.8
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.550.0380.340.024018.32NANANA6.47.540.83
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.30.83
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)784.170.790.171.4702.850.6NANANA0.99.040.83
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned830.280.0720.0550.066015NANANANA6.35.540.84
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1050.380.120.0090.120192NANANA7.670.84
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.20.87
ShoyuShoyu Soy Sauce530.570.0730.0290.2304.930.400.30.10.88.140.87
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1180.450.140.0840.1021NANANANA78.330.88
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1210.380.0830.0090.2023.3NANANANA6.76.760.9
Carob flourCarob flour2220.650.090.0040.2108949NANANA39.84.620.92
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2391.20.180.030.28052.4NANANANANA4.50.93
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1150.380.0890.0520.120212.9NANANA77.80.95
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.060.96
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.630.96
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1430.650.140.140.098026.20.34000.34990.98
Boiled Kidney BeansBoiled All Types Kidney Beans1270.50.0730.170.110230.32NANANA6.48.671
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1180.390.0540.0280.140212.9NANANA8.38.341
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1100.40.0660.0120.15019.71.82NANANA5.47.61
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1400.620.0980.180.14NA260.37000.3710.58.231.03
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1260.380.0880.0520.12023.3NANANANA7.78.041.03
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.21.03
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1441.080.280.210.25025.30.34NANANA10.49.161.06
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.671.07
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari835.260.920.262.401.180.71NANANA1101.07
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.31.08
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.971.1
HummusHome Prepared Hummus1778.61.140.0742.040200.27NANANA44.861.1
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.1
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.331.1
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.861.12
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.261.12
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1360.460.120.0910.11024.5NANANANA8.69.341.14
TempehTempeh192112.540.254.0507.642.7NANANA3.720.31.14
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.21.15
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.991.27
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.731.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.81.3
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.91.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.731.38
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1192.920.350.130.609.9NANANANA2.815.61.38
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.81.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.821.4
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.971.43
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.81.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.61.44
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.891.48
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.31.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.861.53
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.91.56
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.7201.57
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.31.57
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.71.66
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.51.72
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1280.10.036NA0.021024.8NANANANA7.37.51.77
Macronutrients in Top 100 Nuts & Legumes with the lowest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by least amount of Zinc per 100 grams.
Top 5 nuts & legumes with least amount of zinc per 100 grams are:
- Yokan, prepared from adzuki beans and sugar
- Coconut Water (liquid From Coconuts)
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Boiled and Steamed European Chestnuts