YokanYokan, prepared from adzuki beans and sugar00.050.040.570.990.08NA80000NANA0.7
Coconut WaterCoconut Water (liquid From Coconuts)00.30.570.80.430.32NA300240001
SoymilkSoymilk Unfortified00.60.695.133.730.77NA1800001.1301.2
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.421.128.32.71.43NA130000002.3
Boiled European ChestnutsBoiled and Steamed European Chestnuts101.481.047.33.162.33NA38002670NANA2.5
Lotus SeedsRaw Lotus Seeds101.70.44.32.281.68NA280000NANA2.8
Tofu YogurtTofu yogurt200.60.22.4NA0.2NA6002503.1353.1
Chocolate SoymilkUnfortified Chocolate Soymilk00.222.625.130.890.77NA11071700.1303.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled03.540.548.5496.66NA110001510NANA3.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled02.953.68.58.976.63NA109001500NANA3.5
Dried BeechnutsNuts, beechnuts, dried03.043.78.779.256.84NA11300155NANANA3.6
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts101.250.595.430.751.02NA1700950NANA4
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated01.50210.5NA200001.304.1
TamariSoy sauce made from soy (tamari)00.591.5239.53.762NA180000004.3
Canned Kidney BeansCanned All Types Kidney BeansNA1.160.514.11.380.74NA36001200.2414.6
Peeled European ChestnutsPeeled Raw European Chestnuts101.440.16114.763.52NA58004020NANA4.9
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled102.381.6811.85.13.76NA62004300NANA5.2
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned01.41.26.21.840.55NA61002706.2235.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium01.41.26.21.840.55NA61002706.2235.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.520.162.681.360.74NA2400705.5215.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.520.162.681.361.35NA2400705.5215.6
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.2206.371.530.28NA1400100NANA5.6
OkaraOkara00.20.210.881.15NA260000NANA5.6
Roasted European ChestnutsNuts, chestnuts, european, roasted102.431.7513.45.544.97NA700026005785.7
Canned Refried BeansRefried beans, canned, traditional style00.760.793.671.91.03NA11006000.9215.8
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.50.192.62NANANA210010NANA5.9
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids100.250.151.25NA1.16NA4100102.9345.9
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt101.240.236.683.90.93NA14300100NANA5.9
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.2306.71.60.3NA1400110NANA5.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts701.11.235.53.82.8NA46002470NANA6
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.520.192.72NANANA240010NANA6.1
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids01.060.674.941.30.8NA2300800.2416.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned100.20.59.61.20.45NA3300180NANA6.2
Canned Chickpeas Canned Chickpeas , Solids100.270.151.4NA1.16NA4800102.9346.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt01.30.625.462.221.05NA7500120NANA6.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.470.375.350.510.52NA4400200.1206.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned01.430.64.62.781.06NA81001307.9306.5
Canned Large Lima BeansLima beans, large, mature seeds, canned00.550.342.62.60.91NA500000NANA6.5
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.30.153.621.951.13NA5700900.4206.5
Coconut MilkRaw Coconut Milk00.2607.61.830.33NA16002801.516.7
Canned CowpeasCanned Common CowpeasNA0.760.743.541.90.45NA5100270NANA7
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.150.156.971.40.3NA30000007.1
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.60.154.17NA1.13NA2300200.3577.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt02.250.565.272.60.77NA8600008.7337.6
Canned Navy BeansBeans, navy, mature seeds, canned01.40.554.871.721.03NA6200707.8297.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.810.521.950.680.47NA1500100.1248
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt201.50.75154.330.58NA94001001.5278.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1202.91.7538.162.98NA4900610NANA8.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.60.6311.10.71NA1900200.1248.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.390.395.041.440.55NA770080NANA8.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt101.640.615.774.10.67NA159001001.5278.4
Chinese ChestnutsRaw Chinese Chestnuts1001.61.885.554.1NA68003600NANA8.7
ShoyuShoyu Soy Sauce00.331.65222.971.48NA140000008.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt01.580.596.82.661.17NA10200130NANA8.8
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt01.460.597.83.20.5NA1110000NANA9
Carob flourCarob flour100.534.6190.473.66NA2900206.309.2
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted01.50.9155.94.37NA72003840NANA9.3
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt01.60.554.24.21.6NA8300001.8209.5
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt02.570.635.731.75NA16800009.8379.6
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.308.92.60.47NA2300280NANA9.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt01.930.623.182.12.3NA17200809.4359.8
Boiled Kidney BeansBoiled All Types Kidney Beans01.60.585.82.21.2NA130001200.38410
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt01.90.568.95.950.48NA6500400.35010
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt100.970.897.11.570.72NA10400300.22910
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt02.370.666.52.661.38NA14000900.1610.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt01.60.556.64.70.78NA1500000NANA10.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1504.12.474104.2NA5900760NANA10.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt01.871.037.12.31.3NA81001809.43510.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt01.60.585.82.21.2NA130001200.38410.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.480.482.48.440.83NA900000.12810.7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt02.120.645.53.980.95NA1460040NANA11
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt02.360.592.722.51.27NA1370000NANA11
HummusHome Prepared Hummus00.890.5242.874NA59007907.53011
Japanese ChestnutsRaw Japanese Chestnuts203.441.63152.062.83NA47002630NANA11
CoconutRaw Coconut Meat00.660.25.430.54NA26003302.4211
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt02.440.595.052.420.69NA14900008.73311
Canned White BeansBeans, white, mature seeds, canned00.960.371.131.850.75NA6500007.92911
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA2.10.695.152.40.81NA2070000NANA11.4
TempehTempeh00.783.5826.42.782.15NA2400.800419311.4
Boiled SoybeansBoiled Soybeans no Salt01.552.8541.82.34NA54001703.519211.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt01.70.7310.66.381.78NA181001501.11712.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt102.020.554.954.11NA20800402.81713
Roasted Macadamia NutsDry Roasted Macadamia Nuts07.10.8722.76.033.6NA1000705.7013
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA13
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt01.180.461.42.30.93NA8100009.43514
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt01.340.534.951.880.09NA5900110NANA14
Canned Baked BeansCanned Baked Beans no Salt501.50.64.3NA1.3NA24003101.5814
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1602.62.931396.66NA110005850NANA14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted404.5NA74.664.18NA59002800NANA14.3
Commercial HummusHummus, commercial101.61.2710.23.461.46NA48000015.422814.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt02.951.38.31.560.47NA100000NANA14.4
Almond pasteNuts, almond paste00.824.1414.21.130.36NA730010135015
FalafelHome prepared Falafel101.461.6610.42.921.25NA9300160NANA15
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt101.160.635.262.861.4NA172001303.54015.3
FuyuSalted and Fermented Tofu01.5713.81.320.91NA290020NANA15.6
Cooked TempehTempeh, cooked00.543.5721.44.532NA2101.400419315.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA1.581.023.81.330.92NA290020NANA15.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.420.776.40.370.39NA220030NANA16.6
Soy CheeseSoybean, curd cheese2001.451.160.7NA22000064617
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt01.150.647.174.30.96NA1210000NANA17.7
Vitamins in Top 100 Nuts & Legumes with the lowest Zinc content per 1 kg
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by least amount of Zinc per 1 kilogram.
Top 5 nuts & legumes with least amount of zinc per 1 kilogram 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