Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA42.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA41
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA40.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.99040.6
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.439.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652931
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99030.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.221830.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA28.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67026.7
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721425.6
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713523
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.6513822.2
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.6513821.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA21
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.721
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA20.5
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA20
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA20
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140020
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA19.4
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718719.4
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14719
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.99018.3
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA18
PecansPecans nuts122.60.524.633.430.839087.304.3705.561418
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA17.7
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231717.2
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA17
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA17
Soy VermicelliVermicelli, made from soy7.94000NA0NA00002.021517
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.4016
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.7427815.6
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.214.6
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.214.5
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.9214.5
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA14.4
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA14.3
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.414
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.486314
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.552013.4
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA13.3
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA21800095013
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.4122721000096013
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.340.35554.761.83NA47603.18027.4013
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.942013
PeanutsRaw Peanuts02.540.54487.031.4NA95300033013
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.712.5
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA12.5
AlmondsNuts, almonds00.814.514.41.870.54226175000102012.4
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.712.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA107000103012
NattoNatto00.640.7500.850.52NA31.8051.600.049212
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA19400094011.8
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA11.8
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA11.3
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.862411.2
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA11
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.33611
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.411
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.211
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA36500025211
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.60.785741.85NA38500019.6011
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.711
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA11
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.710.6
Peanut ButterSmooth Peanut Butter00.420.4252.24.132.2NA13900023.6010.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.410.3
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA10.2
MisoMiso160.390.923.61.340.79NA75.40.32000.0411610
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.610
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA9.92
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.49.72
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.49.3
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.87249.17
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.29.05
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.28.73
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA8.73
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA8.73
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA8.14
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA8.1
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.27.98
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.16317.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA7.9
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA7.62
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA7.54
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.460.252.851.70.38NA480000NANA7.03
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.36.83
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA6.6
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.66.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA6.23
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA6.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.4166.07
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA5.95
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.705.87
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.1905.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA5.7
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted161.8NA2.781.851.66NA23401110NANA5.68
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA5.6
Canned Baked BeansCanned Baked Beans no Salt200.60.241.7NA0.52NA95012.300.63.185.56
Vitamins in Top 100 Nuts & Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 nuts & legumes with most amount of zinc per 14 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds