Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA12
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA11.5
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA10
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA9.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2209.02
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.338.95
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA132000008.2
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA7.66
NattoNatto00.380.4500.510.31NA1903100.02454.77.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.537
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA6.9
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.2206.76
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA6.72
Canned Baked BeansCanned Baked Beans no Salt240.710.292.05NA0.62NA114014.800.713.86.67
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.96.66
MisoMiso100.250.592.30.850.5NA480.2000.025746.46
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.06176.45
Soy VermicelliVermicelli, made from soy3.02000NA0NA00000.775.746.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA6.34
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA5.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA5.72
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.25.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.335.56
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.45.5
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.75.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.335.47
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA5.45
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA5.4
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.75.4
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.25.35
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3305.33
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.45.32
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.25.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.85.26
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.45.25
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81315.23
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA5.06
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA5.03
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.445
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.64.96
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.74.9
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA4.9
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA4.9
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.24.88
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.16224.8
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93404.8
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA4.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07124.66
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.14.64
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.79304.6
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073134.6
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.091134.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA4.58
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA4.55
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.34.54
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.64.5
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA4.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA4.37
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA4.3
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203004.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.54.24
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.810.243.772.520.2NA27501.700.13214.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.12334.2
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA4.2
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.54.2
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.884.2
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA4.2
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.34.14
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.74.13
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA4.1
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.74.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA4.1
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.034.06
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.54.03
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA4.02
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.71134
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA3.96
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.71133.95
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12333.94
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2103.9
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.83.9
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.73133.86
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA3.84
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.33.83
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA3.73
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA3.7
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.33.7
Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.43.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA3.7
OkaraOkara00.130.130.660.580.76NA171000NANA3.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.26123.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.143.68
Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.1123.65
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.83.63
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA150000003.6
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8.931.10.534.850.670.91NA1520850NANA3.57
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA3.57
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA3.57
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA3.57
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9.951.1NA1.741.161.04NA147069.70NANA3.56
Vitamins in Top 100 Nuts & Legumes with the highest Zinc content per 500 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 500 calories.
Top 5 nuts & legumes with most amount of zinc per 500 calories are:
- Boiled Hyacinth Beans
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels