Sesame FlourHigh fat Sesame Flour30272.8613429.31.52NA310000NANA107
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds300.340.522.860.560.37NA90030NANA103
Watermelon Seed KernelsDried Watermelon Seed Kernels01.91.4535.53.460.89NA580000NANA102
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels30124.6654.46.81.46NA9600002.50102
Hemp SeedsHulled Hemp Seeds1012.82.8592NA6NA110005085999
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels102.731.53507.51.43NA5800190227378
Whole Sesame SeedsDried Whole Sesame Seeds07.92.47450.57.9NA9700002.5077.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.71.544.35.71NA57001805.64576.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds08.032.5460.518NA980000NANA71.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels3070.9582.94NA115000017067.3
Pine NutsDried Pine Nuts103.642.27443.130.941293400809353964.5
Cashew NutsRaw Cashew Nuts04.230.5810.68.644.17NA250050934157.8
Roasted CashewsDry Roasted Cashew Nuts02214122.56NA6900009.234756
Oil Roasted CashewsOil Roasted Cashew Nuts03.632.1817.48.83.23NA2500309.234753.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt03.252.854270.68.05NA23800140NANA53
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt01.062.4670.470.48.04NA237001402612753
Cashew ButterPlain Cashew Butter no Salt03.121.8716122.52NA680000NANA51.6
Roasted PecansDry Roasted Pecans704.51.0711.77.031.87NA16007013NA50.7
Adzuki BeansRaw Adzuki Beans104.552.226.314.73.5NA6220000NANA50.4
Sunflower SeedsDried Sunflower Seed Kernels30153.5583.411.313.5NA22700140352050
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.531.6367.511.75.5NA23700270229NA49
SoybeansRaw Soybeans108.748.716.27.933.77NA375006008.547049
Soy NutsDry-roasted Soybeans04.277.5510.64.732.25NA20500460NA37047.7
TahiniSesame Butter from Roasted Kernels30124.7354.56.931.5NA9800002.5046.2
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA45.8
PecansPecans nuts306.61.311.78.632.12272200110143545.3
Oil Roasted PecansNuts, pecans, oil roasted, without salt added504.731.1127.371.87NA15007025.3NA44.7
FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.14343.4
HickorynutsDried Hickorynuts708.671.39.0717.51.92NA4000200NANA43
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA42.8
Soy VermicelliVermicelli, made from soy20000NA0NA00005.13842.4
BrazilnutsDried Brazilnuts06.170.352.951.841NA22007056.5040.6
Soy FlourRaw Full-fat Soy Flour605.811.643.2164.6NA345000019.570039.2
White BeansRaw White Beans04.371.464.87.323.18NA38800002.15636.7
Black BeansRaw Black Beans091.9319.692.86NA44400002.15636.5
Navy BeansRaw Navy Beans07.751.64227.444.3NA36400NA00.22536.5
Cranberry BeansRaw Cranberry Beans07.472.1314.67.53.1NA6040000NANA36.3
Red LentilsRaw Pink Or Red Lentils305.11.06153.484.03NA20400170NANA36
Peanut SpreadLow Sugar Peanut Spread01.161.2216412.34.7NA144000080.6635
Split Green PeasRaw Split Green Peas707.22.44369.61.4NA15001801.215935
Common CowpeasRaw Common Cowpeas308.532.2620.8153.57NA633001503.95033.7
Mungo BeansRaw Mungo Beans102.732.5414.59.062.8NA2160000NANA33.5
Roasted AlmondsDry Roasted Almonds00.771236.43.21.36NA550000239033
Plain Almond ButterPlain Almond Butter no Salt00.419.431.63.181.03573530000242033
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.850.89138124.6NA120008069032.8
LentilsRaw Lentils208.732.12621.45.4NA479004504.95032.7
PeanutsRaw Peanuts06.41.3512117.73.48NA240000083.3032.7
Broadbeans Raw Broadbeans 305.553.3328.39.763.66NA423001400.59031.4
Roasted SoybeansSoybeans roasted without salt011.45144.532.08NA21100220NANA31.4
AlmondsNuts, almonds02.0511.4364.71.37570440000256031
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072731
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.927.836.72.31.18NA270000260030.7
NattoNatto01.61.902.151.3NA80013000.123130.3
Blanched AlmondsNuts, almonds, blanched01.97.1353.141.15NA490000238029.7
Dried PilinutsNuts, pilinuts, dried209.130.935.24.81.15NA60006NANANA29.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt02.70.374.13.160.37NA40000NANA28.5
Large Lima BeansRaw Large Lima Beans05.072.0215.413.65.12NA39500007.26028.3
Small White BeansRaw Small White Beans07.432.0713.47.34.4NA3860000NANA28
Chickpea flourChickpea flour (besan)204.861.0617.66.064.9NA43700008.39128
Kidney BeansRaw All Types Kidney Beans05.32.220.67.83.97NA394004502.219028
Red Kidney BeansRaw Red Kidney Beans06.12.15217.83.97NA394004502.15628
Chunk Style Peanut ButterPeanut butter, chunk style, without salt01.061.1137114.18NA92000063528
Dry-roasted PeanutsDry-roasted Peanuts, no salt01.521.97144104.66NA97000049.3027.7
Chickpeas Raw Chickpeas 304.772.1215.4165.35NA557004008.29027.6
Pigeon Peas Raw Pigeon Peas 106.431.8729.712.72.83NA4560000NANA27.6
Mung BeansRaw Mung Beans606.22.3322.5193.82NA625004805.19027
Peanut ButterSmooth Peanut Butter01.071.0513210.45.5NA35000059.4026.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans05.742.181712.63.27NA400000075926
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried4083.8354.86.6NA109006130NANA25.7
MisoMiso400.982.339.063.372NA1900.8000.129325.6
Pink BeansRaw Pink Beans07.71.92199.975.27NA46300002.15725.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts303.381.2320.59.236.2NA8800380153NA25
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA1130063015014224.5
Roasted PistachiosDry Roasted Pistachio Nuts1306.952.3413.75.1311.2NA510030021.713223.4
Great Northern BeansRaw Great Northern Beans06.532.3719.6114.47NA482005302.26023
Pinto BeansRaw Pinto Beans07.132.1211.77.854.74NA525006302.15623
Black Turtle BeansRaw Black Turtle Beans091.9319.692.86NA44400002.15622
Blanched HazelnutsBlanched Hazelnuts Or Filberts204.751.115.58.155.85NA7800200175NA22
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA22
Toasted Dried CoconutToasted Dried Coconut Meat00.611.026.168.173.06NA900150NANA20.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.6116.18.13.04NA900150NANA20.4
Dried CoconutDried Coconut Meat00.616.0383NA9001504.4320
Fried TofuTofu, fried101.70.511.40.99NA2700000.47820
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA1.70.511.40.99NA270000NANA20
MothbeansRaw Mothbeans205.620.912815.43.66NA64900400NANA19
French BeansRaw French Beans05.352.2217.94NA39900460NANA19
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt01.150.647.174.30.96NA1210000NANA17.7
Soy CheeseSoybean, curd cheese2001.451.160.7NA22000064617
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.420.776.40.370.39NA220030NANA16.6
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
FuyuSalted and Fermented Tofu01.5713.81.320.91NA290020NANA15.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt101.160.635.262.861.4NA172001303.54015.3
FalafelHome prepared Falafel101.461.6610.42.921.25NA9300160NANA15
Almond pasteNuts, almond paste00.824.1414.21.130.36NA730010135015
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
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted404.5NA74.664.18NA59002800NANA14.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1602.62.931396.66NA110005850NANA14
Canned Baked BeansCanned Baked Beans no Salt501.50.64.3NA1.3NA24003101.5814
Vitamins in Top 100 Nuts & Legumes with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Zinc per 1 kilogram.
Top 5 nuts & legumes with most amount of zinc per 1 kilogram are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds