Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA7.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20.0230.0350.190.0380.025NA6.0500.20NANA6.93
Sesame FlourHigh fat Sesame Flour1.71.530.167.621.670.087NA17.7000NANA6.1
Watermelon Seed KernelsDried Watermelon Seed Kernels00.10.0781.90.190.048NA31.2000NANA5.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1.60.640.252.880.360.077NA50.80000.1305.4
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.25.37
ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.2000004.92
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA4.6
NattoNatto00.230.2700.310.18NA11.4018.500.014334.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.540.150.0822.680.40.077NA310101.173.94.2
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA4.15
Whole Sesame SeedsDried Whole Sesame Seeds00.410.132.360.0260.41NA50.80000.1304.06
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA4.03
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.34
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0370.0782.30.30.052NA29.800.9400.292.354
MisoMiso6.060.150.351.370.510.3NA28.80.12000.01544.43.88
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.036103.87
Soy VermicelliVermicelli, made from soy1.8000NA0NA00000.463.443.84
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.430.132.430.0270.43NA52000NANA3.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA3.48
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA3.43
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.143.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.43.34
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.053.3
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.63.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.43.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA3.27
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA3.25
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.233.25
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.933.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1.430.330.0432.760.140.19NA54.70000.803.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.233.2
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.73.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.473.16
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.843.15
Cashew NutsRaw Cashew Nuts00.230.0310.580.470.23NA13.600.2700.4918.53.14
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA3.04
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA3
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.463
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.552.98
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.632.95
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA2.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA2.94
Roasted CashewsDry Roasted Cashew Nuts00.10.10.730.640.13NA360000.48182.93
Split Green PeasRaw Split Green Peas5.770.590.22.970.790.12NA12.401.500.099132.88
Pine NutsDried Pine Nuts0.450.160.11.960.140.0425.751500.3604.16242.88
ChiaDried Chia SeedsNA0.380.15.45NANANA30.200.99NA0.31NA2.83
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.32.8
LentilsRaw Lentils1.70.740.182.221.820.46NA40803.8400.424.262.8
Oil Roasted CashewsOil Roasted Cashew Nuts00.190.110.90.460.17NA1300.1600.48182.77
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.92.76
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.92.75
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA2.75
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA2.73
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0550.133.633.630.41NA12200.72013.51.42.73
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.42.7
Cashew ButterPlain Cashew Butter no Salt00.160.0960.820.610.13NA34.8000NANA2.64
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA2.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.160.142.033.420.39NA11500.680NANA2.57
Sunflower SeedsDried Sunflower Seed Kernels1.540.760.184.30.580.69NA11700.7201802.57
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.52.55
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.72.54
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.071202.53
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA2.5
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.2172.5
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.332.5
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA2.5
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.1952.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.22.48
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA2.47
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.62.47
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA2.45
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.42.44
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.72.4
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA2.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.72.4
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0260.0793.30.570.27NA11501.3011NA2.38
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.72.37
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.071202.36
TahiniSesame Butter from Roasted Kernels1.50.620.242.750.350.075NA49.40000.1302.33
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.32.33
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.82.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA2.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.074152.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA2.24
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA2.23
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.1852.23
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
OkaraOkara00.0790.0790.390.350.45NA103000NANA2.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.32.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.32.2
Chickpeas Raw Chickpeas 2.40.380.171.221.260.42NA44203.1700.657.142.2
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.052.18
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA90000002.15
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
Roasted PecansDry Roasted Pecans2.960.190.0450.490.30.079NA6.7600.300.55NA2.14
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3.330.670.322.90.40.55NA910510NANA2.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.970.67NA1.040.70.62NA88041.80NANA2.13
Vitamins in Top 100 Nuts & Legumes with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Zinc per 300 calories.
Top 5 nuts & legumes with most amount of zinc per 300 calories are:
- Boiled Hyacinth Beans
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels