Dried Shiitake MushroomsMushrooms, shiitake, dried01.25.0456873.83NA6470146110030.4
Dried PepeaoPepeao, dried03.281.41285.33.77NA63505.560NANA30
Dried Agar SeaweedSeaweed, agar, dried00.040.880.8121.2NA2302000209723
Dried ChivesFreeze-dried Chives135543.575.9523.48.377.92NA429026190NANA20.3
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA20
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718719.4
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14719
Soy VermicelliVermicelli, made from soy7.94000NA0NA00002.021517
Yeast extract spreadYeast extract spread09369.550618.30NA150262000016.6
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.7427815.6
Hearts Of PalmRaw Hearts Of Palm120.20.713.57NA3.2NA95031.802015
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
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
NattoNatto00.640.7500.850.52NA31.8051.600.049212
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
Fireweed LeavesRaw Fireweed Leaves7140.130.5418.65.42.5NA44508.730NANA10.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.410.3
MisoMiso160.390.923.61.340.79NA75.40.32000.0411610
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.610
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA909075410164539.57
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
Lemon Grass Raw Lemon Grass 00.260.544.370.20.32NA298010.30NANA8.85
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.28.73
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.04188.45
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3.971.670.754.374.720.67NA504047.60NANA8.33
Morel MushroomsRaw Morel Mushrooms00.270.818.941.750.54NA35.7NANA818NANA8.06
Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA3730400201017.94
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
Sun-dried TomatoesTomatoes, sun-dried1752.11.94368.31.3NA270015600.041717.9
Irishmoss SeaweedRaw Irishmoss Seaweed240.061.852.350.70.27NA72201203.45207.74
Dried ShallotsFreeze-dried Shallots3.971.20.43.975.66.65NA460015500.7115.57.66
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA7.62
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA7.54
Onions FlakesDry Onions Flakes3.9720.43.935.486.35NA659029800.71157.5
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
Root WasabiRaw Root Wasabi7.940.520.452.950.811.1NA71.401660NANA6.43
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils7.940.870.364.762.270.65NA2660500NANA6.35
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared160.970.283.20.940.42NA7420160NANA6.27
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
Sprouted LentilsRaw Sprouted Lentils7.940.90.514.482.30.75NA397065.50NANA6
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA5.95
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 161.030.252.90.850.38NA560010.301.21465.64
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA5.64
Canned Baked BeansCanned Baked Beans no Salt200.60.241.7NA0.52NA95012.300.63.185.56
Dried Pasilla PeppersPeppers, pasilla, dried70960.6812.728.56.316.8NA675025.40NANA5.56
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.73145.48
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.530.211.960.750.036NA23404.370NANA5.48
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.150.675.9514.20.63NA83.301.2111005.28
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.755.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.755.04
Green PeasRaw Green Peas1511.060.528.30.410.67NA258015900.52984.92
Kelp SeaweedRaw Kelp Seaweed240.20.61.872.550.008NA71401203.452624.9
Boiled Green PeasBoiled and Drained Green Peas1591.030.598.020.610.86NA250056.400.561034.72
Sprouted SoybeansRaw Sprouted Soybeans3.971.350.474.563.70.7NA683060.70NANA4.64
GarlicRaw Garlic00.790.442.782.374.9NA12012400.326.754.6
EppawRaw Eppaw00.440.481.24.640.7NA95051.60NANA4.56
Canned Hearts Of PalmHearts of palm, canned00.0440.231.730.50.087NA155031.40NANA4.56
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.24.56
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.830.272.040.950.32NA822000NANA4.52
TempehTempeh00.311.4210.51.10.85NA950.32001.676.64.52
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.970.2320.960.27NA5910003.45134.45
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.54.45
Bamboo ShootsRaw Bamboo Shoots3.970.60.282.40.640.95NA27.801603.9704.37
EpazoteRaw Epazote120.111.42.540.710.6NA853014.30NANA4.37
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.381.94155.950.44NA1110.4050640.0404.37
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.381.94155.950.4450990.40120.0404.37
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA4.33
HummusHome Prepared Hummus00.350.211.61.141.6NA234031.402.98124.33
Vitamins in Top 100 Vegetables & Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in all vegetables & legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 vegetables & legumes with most amount of zinc per 14 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans