YokanYokan, prepared from adzuki beans and sugar00.0060.0050.0660.110.009NA9.23000NANA0.081
Dried BeechnutsNuts, beechnuts, dried00.160.190.460.480.36NA5908.07NANANA0.19
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.240.290.680.720.53NA87.40120NANA0.28
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.290.0440.690.730.54NA89.4012.30NANA0.28
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.1300.170.0850.043NA1.70000.1100.35
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.010.010.460.0920.02NA1.97000000.47
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.30.0360.950.250.15NA4.1800.2900.2400.54
Macadamia NutsRaw Macadamia Nuts00.50.0681.030.320.11NA4.600.500.23NA0.54
Boiled European ChestnutsBoiled and Steamed European Chestnuts2.30.340.241.670.720.53NA870610NANA0.57
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.70.67
Roasted European ChestnutsNuts, chestnuts, european, roasted1.220.30.211.640.680.61NA85.703200.619.550.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.660.720.53NA87.3060.60NANA0.73
Peeled European ChestnutsPeeled Raw European Chestnuts1.530.220.0241.70.730.54NA88.8061.50NANA0.75
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.03400.970.230.043NA21.301.520NANA0.85
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.02700.810.240.043NA2102.550NANA0.87
Coconut MilkRaw Coconut Milk00.03400.990.240.043NA2103.6500.20.130.87
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.034010.240.045NA20.801.630NANA0.88
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0270.0440.270.360.13NA3.9500.660NANA0.89
Dried CoconutDried Coconut Meat00.0270.0450.270.360.14NA4.100.6800.20.140.91
CoconutRaw Coconut Meat00.0560.0170.460.250.046NA2202.800.20.170.93
Lotus SeedsRaw Lotus Seeds3.370.580.131.450.770.57NA94000NANA0.94
Almond pasteNuts, almond paste00.0540.270.930.0740.024NA4800.06608.8700.97
Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.99110.99
Toasted Dried CoconutToasted Dried Coconut Meat00.0310.0520.310.410.16NA4.5600.760NANA1.04
Blanched HazelnutsBlanched Hazelnuts Or Filberts0.950.230.0520.740.390.28NA37.200.9508.35NA1.05
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.210.55141.350.72NA65000001.15
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1.40.160.0570.950.430.29NA4101.7607.1NA1.16
Chinese ChestnutsRaw Chinese Chestnuts13.40.210.241.070.740.55NA91048.20NANA1.17
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried13.20.210.241.070.750.55NA91048.30NANA1.17
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.190.111.90.740.55NA90048.20NANA1.17
HazelnutsNuts, hazelnuts or filberts0.480.310.0540.860.440.27NA540307.186.81.17
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts13.70.220.241.070.750.55NA90048.40NANA1.18
Pistachio NutsRaw Pistachio Nuts140.470.0860.70.280.91NA27.30301.53NA1.18
Roasted PistachiosDry Roasted Pistachio Nuts6.80.360.120.720.270.59NA26.701.5701.146.921.23
Dried PilinutsNuts, pilinuts, dried0.830.380.0390.220.20.048NA2500.25NANANA1.24
Carob flourCarob flour1.350.0720.622.560.0640.49NA3900.2700.8501.24
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.41.3
FalafelHome prepared Falafel0.90.130.150.940.260.11NA83.801.440NANA1.35
Canned Chickpeas Canned Chickpeas , Solids2.160.0580.0320.3NA0.25NA10400.2200.637.341.36
Peanut ButterSmooth Peanut Butter00.0550.0546.70.530.28NA180003.0301.36
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0780.17.340.520.24NA49.60002.501.4
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.241.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0540.0576.980.570.21NA470003.20.251.42
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled21.40.520.39.461.460.53NA87.50110NANA1.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA1.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.70.590.3510.71.460.61NA85.50110NANA1.5
Blanched AlmondsNuts, almonds, blanched00.0970.361.780.160.058NA250001201.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.130.0490.67NANANA5400.260NANA1.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA1.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0450.391.80.110.058NA13.30001301.5
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.40380001.58
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA1.6
Plain Almond ButterPlain Almond Butter no Salt00.020.461.540.160.0528260001201.6
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.301.6
Chocolate SoymilkUnfortified Chocolate Soymilk00.11.252.440.420.37NA52.43.338.100.04814.31.6
Peanut SpreadLow Sugar Peanut Spread00.0540.0567.560.570.22NA66.50003.720.281.62
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0430.0456.920.60.23NA6000.403.4601.64
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.61.64
Roasted AlmondsDry Roasted Almonds00.0390.61.820.160.068NA27.60001201.66
French BeansRaw French Beans00.470.191.820.690.35NA34904.020NANA1.66
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA1.68
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.91.7
PeanutsRaw Peanuts00.340.0716.40.940.18NA1270004.401.73
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.61.75
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.61.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.61.8
TempehTempeh00.120.564.130.430.34NA37.50.13000.63301.8
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.95291.82
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.150.0371.03NA0.28NA5700.500.074141.83
HummusHome Prepared Hummus00.150.0880.680.490.68NA100013.401.275.11.85
BrazilnutsDried Brazilnuts00.280.0160.130.0840.046NA1000.3202.5701.85
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2.10.20.0460.50.310.078NA6.300.2901.06NA1.88
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.451.93
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.371.93
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.961.95
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.51.97
HickorynutsDried Hickorynuts3.20.40.060.410.80.088NA18.300.910NANA1.97
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.841.97
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.52
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA2
Pinyon Pine NutsDried Pinyon Pine Nuts0.480.590.112.10.10.053NA27.700.950NANA2.04
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.32.04
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.72.04
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.72.05
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.72.05
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.342.06
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.970.67NA1.040.70.62NA88041.80NANA2.13
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3.330.670.322.90.40.55NA910510NANA2.14
Roasted PecansDry Roasted Pecans2.960.190.0450.490.30.079NA6.7600.300.55NA2.14
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts5.360.670.322.90.40.55NA910510NANA2.14
Japanese ChestnutsRaw Japanese Chestnuts3.90.670.322.920.40.55NA92051.20NANA2.14
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA90000002.15
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.052.18
Chickpeas Raw Chickpeas 2.40.380.171.221.260.42NA44203.1700.657.142.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.32.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.32.2
OkaraOkara00.0790.0790.390.350.45NA103000NANA2.2
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.672.2
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA2.2
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.1852.23
Vitamins in Top 100 Nuts & Legumes with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by least amount of Zinc per 300 calories.
Top 5 nuts & legumes with least amount of zinc per 300 calories are:
- Yokan, prepared from adzuki beans and sugar
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts
- Long Rice Chinese Noodles, dehydrated