Dried Shiitake MushroomsMushrooms, shiitake, dried2960.990.230.0130.14075.42.2NANANA11.59.67.66
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.827.5
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.25.8
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA26215.12
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7205.04
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.54.9
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.34.77
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.14.24
Yeast extract spreadYeast extract spread1850.9000020.41.60006.5244.2
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6383.92
Hearts Of PalmRaw Hearts Of Palm1150.20.0460.0130.076025.617NANANA1.52.73.73
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
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
NattoNatto211111.60.735.48012.74.9NANANA5.419.43.03
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
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.66
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.62.6
MisoMiso19861.030.412.48025.46.26005.412.82.56
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.7212.55
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.3182.4
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
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.822.23
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.32.2
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.92.13
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.10.990.473.5409.4NANANANA0.8132.1
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.122.03
Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.52
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.9192
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.9192
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3142
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.51.95
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.31.93
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA231.92
French BeansRaw French Beans3432.020.220.770.44064NANANANA25191.9
Onions FlakesDry Onions Flakes3490.460.0780.0090.17083.337.4NANANA9.28.951.9
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
Root WasabiRaw Root Wasabi1090.63NANANA023.5NANANANA7.84.81.62
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.81.6
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.70.190.120.17025NANANANA591.58
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
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.961.5
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.31.5
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1320.660.180.120.16023.84.46NANANA6.48.51.42
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.6121.42
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.81.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.41.4
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
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt560.220.050.0030.031014.43.84NANANA2.11.561.33
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.731.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.991.27
Green PeasRaw Green Peas810.40.0710.0350.15014.55.670.390.1255.75.41.24
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.681.23
Boiled Green PeasBoiled and Drained Green Peas840.220.0390.0190.082015.65.930.410.135.25.55.361.2
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.1131.17
GarlicRaw Garlic1490.50.0890.020.230331NANANA2.16.361.16
EppawRaw Eppaw1501.8NANANA031.7NANANANANA4.61.15
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.521.15
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.21.15
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 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
Bamboo ShootsRaw Bamboo Shoots270.30.0690.020.1105.23NANANA2.22.61.1
EpazoteRaw Epazote320.52NANANA07.44NANANANA3.80.331.1
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV220.10.01400.0404.31.72NANANA0.62.51.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini220.10.01400.0404.31.72NANANA0.62.51.1
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
Macronutrients in Top 100 Vegetables & Legumes with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in all vegetables & legumes , sorted by most amount of Zinc per 100 grams.
Top 5 vegetables & legumes with most amount of zinc per 100 grams are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans