Sesame FlourHigh fat Sesame Flour13.6121.360.613.30.69NA141000NANA48.4
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds13.60.150.241.30.250.17NA4101.360NANA46.7
Watermelon Seed KernelsDried Watermelon Seed Kernels00.860.66161.570.4NA263000NANA46.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels13.65.472.124.73.10.66NA4350001.13046.4
Hemp SeedsHulled Hemp Seeds4.545.81.341.7NA2.72NA49902.2703.6326.845
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels4.541.240.6922.63.40.65NA26308.609.93335.4
Whole Sesame SeedsDried Whole Sesame Seeds03.61.1220.50.233.6NA4400001.13035
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.320.68202.60.45NA25908.1602.5420.434.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.641.1420.80.233.64NA445000NANA32.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels13.63.170.4126.31.31.8NA5220007.62030.5
Pine NutsDried Pine Nuts4.541.651.03201.40.4358.515403.63042.324429.3
Cashew NutsRaw Cashew Nuts01.90.264.83.91.9NA11302.2704.115526.2
Roasted CashewsDry Roasted Cashew Nuts00.910.916.355.531.16NA3130004.1715725.4
Oil Roasted CashewsOil Roasted Cashew Nuts01.650.997.8741.47NA11301.3604.1715724.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.471.319323.65NA108006.350NANA24
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.481.132323.65NA107506.35011812.224
Cashew ButterPlain Cashew Butter no Salt01.40.857.255.441.14NA308000NANA23.4
Roasted PecansDry Roasted Pecans31.82.040.495.33.20.85NA72.603.1805.9NA23
Adzuki BeansRaw Adzuki Beans4.542.061126.671.6NA2821000NANA23
Sunflower SeedsDried Sunflower Seed Kernels13.66.71.6385.136.1NA103006.350160022.7
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.240.7430.65.32.5NA1075012.20104NA22
SoybeansRaw Soybeans4.543.963.957.363.61.7NA1701027.203.8621322
Soy NutsDry-roasted Soybeans01.943.424.82.151.02NA9300210NA16821.6
TahiniSesame Butter from Roasted Kernels13.65.532.1524.73.140.68NA4450001.13021
ChiaDried Chia SeedsNA2.80.7740NANANA22207.26NA2.27NA20.8
PecansPecans nuts13.630.595.33.90.951031000506.351620.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added22.72.150.55.443.340.85NA6803.18011.5NA20.3
FlaxseedSeeds, flaxseed07.460.73144.472.1515339502.7201.419.519.7
HickorynutsDried Hickorynuts31.83.930.594.17.940.87NA18109.070NANA19.5
Pinyon Pine NutsDried Pinyon Pine Nuts4.545.641200.950.5NA26309.070NANA19.4
Soy VermicelliVermicelli, made from soy9.07000NA0NA00002.317.219.2
BrazilnutsDried Brazilnuts02.80.161.340.830.46NA10003.18025.6018.4
Soy FlourRaw Full-fat Soy Flour27.22.645.2619.67.22.1NA15650008.8531817.8
White BeansRaw White Beans020.662.173.321.44NA17600000.9525.416.6
Black BeansRaw Black Beans04.10.888.874.081.3NA20140000.9525.416.6
Navy BeansRaw Navy Beans03.50.749.923.371.94NA16510NA00.09111.316.6
Cranberry BeansRaw Cranberry Beans03.40.976.63.41.4NA2740000NANA16.5
Red LentilsRaw Pink Or Red Lentils13.62.30.486.81.581.83NA92507.70NANA16.3
Peanut SpreadLow Sugar Peanut Spread00.530.5574.35.582.14NA65300036.62.7216
Split Green PeasRaw Split Green Peas31.83.261.116.44.360.64NA6808.1600.547216
Common CowpeasRaw Common Cowpeas13.63.871.039.46.81.6NA287106.801.7722.715.3
Mungo BeansRaw Mungo Beans4.541.241.156.564.11.27NA980000NANA15
Roasted AlmondsDry Roasted Almonds00.355.4316.51.460.62NA249000108015
Plain Almond ButterPlain Almond Butter no Salt00.194.2614.31.440.47260240000110015
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.390.462.75.442.1NA54403.63031.3015
LentilsRaw Lentils9.073.960.96129.72.45NA2173020.402.2222.715
PeanutsRaw Peanuts02.90.6154.78.031.58NA108900037.8015
Broadbeans Raw Broadbeans 13.62.51.5134.431.66NA191906.3500.234114.2
Roasted SoybeansSoybeans roasted without salt00.450.666.42.050.94NA95709.980NANA14.2
AlmondsNuts, almonds00.935.1616.42.140.62259200000116014
WalnutsEnglish Walnuts4.541.550.685.12.62.4478.544505.903.1812.214
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.423.5416.61.040.54NA122000118014
NattoNatto00.730.8600.980.59NA36.305900.04510513.7
Blanched AlmondsNuts, almonds, blanched00.873.23161.420.52NA222000108013.5
Dried PilinutsNuts, pilinuts, dried9.074.140.422.352.170.52NA27202.72NANANA13.5
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.220.171.861.430.17NA18000NANA13
Large Lima BeansRaw Large Lima Beans02.30.926.976.172.32NA17920003.2727.213
Small White BeansRaw Small White Beans03.370.946.13.32NA1751000NANA12.7
Chickpea flourChickpea flour (besan)9.072.20.4882.752.23NA19820003.7641.312.7
Kidney BeansRaw All Types Kidney Beans02.40.999.343.541.8NA1787020.4018612.7
Red Kidney BeansRaw Red Kidney Beans02.760.989.573.541.8NA1787020.400.9525.412.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.480.5625.11.9NA41700028.62.2712.7
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.690.89654.62.1NA44000022.4012.6
Chickpeas Raw Chickpeas 13.62.160.9677.22.43NA252701803.74112.5
Pigeon Peas Raw Pigeon Peas 4.542.90.8513.45.761.3NA2068000NANA12.5
Mung BeansRaw Mung Beans27.22.81.0610.28.661.73NA2835021.802.34112
Peanut ButterSmooth Peanut Butter00.490.4859.74.72.5NA15900027012
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.60.997.775.71.5NA18140003.1826.811.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried183.641.72162.23NA49402780NANA11.7
MisoMiso180.441.064.11.530.9NA860.36000.04513311.6
Pink BeansRaw Pink Beans03.50.878.64.522.4NA21000000.952611.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts13.61.530.569.34.22.8NA399017.2069.3NA11.3
HazelnutsNuts, hazelnuts or filberts4.542.90.518.164.162.55NA513028.606864.411
Roasted PistachiosDry Roasted Pistachio Nuts593.151.066.232.335.1NA231013.609.846010.6
Great Northern BeansRaw Great Northern Beans02.961.088.8752.03NA21860240127.210.5
Pinto BeansRaw Pinto Beans03.230.965.333.562.15NA2381028.600.9525.410.3
Black Turtle BeansRaw Black Turtle Beans04.10.888.874.081.3NA20140000.9525.49.98
Blanched HazelnutsBlanched Hazelnuts Or Filberts9.072.150.57.033.72.65NA35409.07079.4NA9.98
Pistachio NutsRaw Pistachio Nuts1183.950.735.92.367.7NA231025.4013NA9.98
Toasted Dried CoconutToasted Dried Coconut Meat00.280.462.83.71.4NA4106.80NANA9.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.280.462.773.681.38NA4106.80NANA9.25
Dried CoconutDried Coconut Meat00.270.452.743.631.36NA4106.8021.369.1
Fried TofuTofu, fried4.540.770.230.450.640.45NA1220000.1835.49.03
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.770.230.450.640.45NA122000NANA9.03
MothbeansRaw Mothbeans9.072.550.4112.771.66NA29440180NANA8.7
French BeansRaw French Beans02.4319.453.581.8NA18100210NANA8.6
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.520.293.251.950.44NA549000NANA8.03
Soy CheeseSoybean, curd cheese9.0700.642.270.530.32NA1000002.72217.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.190.352.90.170.18NA10001.360NANA7.53
Cooked TempehTempeh, cooked00.241.69.72.050.9NA950.64001.887.57.12
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.720.461.730.60.42NA13200.910NANA7.12
FuyuSalted and Fermented Tofu00.710.461.70.60.41NA13200.910NANA7.08
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4.540.530.292.41.30.63NA78005.901.6186.94
FalafelHome prepared Falafel4.540.660.754.741.320.57NA42207.260NANA6.8
Almond pasteNuts, almond paste00.371.886.450.510.16NA33100.45061.406.7
Commercial HummusHummus, commercial4.540.730.584.641.570.66NA21800071036.53
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.340.593.760.710.21NA45.4000NANA6.53
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted182.04NA3.182.11.9NA26801270NANA6.5
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried72.61.181.335.94.13.02NA49902650NANA6.4
Canned Baked BeansCanned Baked Beans no Salt22.70.680.271.95NA0.59NA10901400.683.636.35
Vitamins in Top 100 Nuts & Legumes with the highest Zinc content per 1 lb
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 pound.
Top 5 nuts & legumes with most amount of zinc per 1 pound are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds