Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.810.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.610.3
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.310.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA171710.2
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.69.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.27.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.77.75
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.5307.64
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA14177.16
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.76.45
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.25.8
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.35.6
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.3175.35
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.25.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.35.3
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.65.16
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.55.07
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7205.04
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.34.9
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.54.9
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.34.77
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.3174.62
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.54.6
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.174.53
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.24.47
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.34.34
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.74.3
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.64.3
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.14.24
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.34.06
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6383.92
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.43.67
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.63.65
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.33.65
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.7233.63
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA11243.6
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.8253.5
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.722233.5
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.53.37
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.23.35
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.7511213.3
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.3213.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.4283.28
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.63.27
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5263.27
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA25263.14
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.14
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.12
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.23.1
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.23.07
NattoNatto211111.60.735.48012.74.9NANANA5.419.43.03
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.42.97
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA112.97
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.142.85
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.52.83
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25212.8
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.42.8
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.62.8
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.52.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.28242.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.42.77
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.52.76
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.72.76
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.3242.68
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.7222.67
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.62.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.252.57
MisoMiso19861.030.412.48025.46.26005.412.82.56
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.7212.55
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.4152.5
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7152.45
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.3212.34
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA20222.3
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.42.28
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.32.2
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.72.2
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6202.2
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.32.05
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.32.04
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.882
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.9192
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.9192
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA231.92
French BeansRaw French Beans3432.020.220.770.44064NANANANA25191.9
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1280.10.036NA0.021024.8NANANANA7.37.51.77
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.51.72
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.71.66
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
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.91.56
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.861.53
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.31.5
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.891.48
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
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.971.43
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.821.4
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.81.4
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Zinc per 100 grams.
Top 5 nuts & legumes with most amount of zinc per 100 grams are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds