Dried Chervil SpicesSpices, chervil, dried6180.81.4311.4NA1.96NA57801050NANA18.6
BasilFresh Basil57390.741.6519.64.543.37NA14780391017.4901717.6
Dried Basil SpicesSpices, basil, dried79.40.172.5810.51.82.88NA66501.7023367915.2
SpearmintFresh Spearmint23070.89210.82.841.8NA119301510NANA12.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA12
CardamomCardamom Spices00.320.291.77NA0.37NANA033.80NANA12
Dried Thyme SpicesSpices, thyme, dried3440.930.728.95NA1NA496091013.6310611
Dill WeedFresh Dill Weed44880.673.4418.34.62.15NA174409880NANA10.6
Dried Parsley SpicesSpices, parsley, dried1660.344.1171.81.54NA3080214015.323289.3
ThymeFresh Thyme11780.242.339.032.021.72NA22307930NANA8.96
Celery SeedCelery Seed Spices3.830.430.373.9NA1.14NA12.802201.3608.84
Prepared HorseradishHorseradish, prepared00.0830.254.020.970.76NA594025900.113.58.65
Dill SeedDill Seed Spices4.90.690.474.6NA0.41NA16.4034.40NANA8.52
Dried Coriander LeafDried Coriander Leaf Spices5252.242.719NA1.1NA4910101601.8524368.46
Caraway SeedCaraway Seed Spices270.580.575.4NA0.54NA15031.503.7508.26
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA132000008.2
PeppermintFresh Peppermint15140.591.9122.40.92NA81402270NANA7.93
Ground SavoryGround Savory Spice4720.67NA7.5NA3.33NANA0920NANA7.9
Coriander SeedCoriander Seed Spices00.40.493.57NANANA0035.20NANA7.9
Anise SeedAnise Seed Spices23.70.50.434.541.20.96NA150310NANA7.86
PaprikaPaprika Spice43670.592.2184.453.8NA8701.6051.61427.68
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA7.66
Chili PowderChili Powder Spices26290.441.6720.61.573.7NA49.601.24067.61877.62
Poppy SeedPoppy Seed Spices00.810.0950.850.310.24NA7800.9501.707.52
Ground SageGround Sage Spices4681.20.539.08NA4.27NA435051.401227217.46
Curry PowderCurry Powder Spice1.540.270.3151.650.16NA8601.080391547.23
Ground TurmericGround Turmeric Spice00.0930.242.160.870.17NA3201.1207.121.57.2
NattoNatto00.380.4500.510.31NA1903100.02454.77.2
Canned CapersCapers, canned1520.393.02140.590.5NA5000930195356.96
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA6.9
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
Dried Marjoram SpicesSpices, marjoram, dried7440.530.587.6NA2.2NA50609503.111476.64
Dried TarragonDried Tarragon Spices3560.432.2715NA4.1NA464084.70NANA6.6
Dried Dill Weed SpicesSpices, dill weed, dried5790.830.565.55NA3.38NANA0990NANA6.52
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
Cumin SeedCumin Seed Spices85.30.840.446.1NA0.58NA13.3010.304.447.26.4
Ground Mustard SeedGround Mustard Seed Spices1.970.790.264.660.80.39NA15907055.36
Onion PowderOnion Powder Spices00.670.120.471.071.05NA94034.300.465.94
Bay Leaf SpicesSpices, bay leaf4940.0140.673.2NA2.78NA288074.30NANA5.9
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
Ground GingerGround Ginger Spices30.0690.2514.40.710.93NA19.401.04001.25.43
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA5.4
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.75.4
Fennel SeedFennel Seed Spices100.590.518.77NA0.68NANA030.40NANA5.36
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.25.35
Prepared Yellow MustardMustard, prepared, yellow41.71.480.584.72.10.58NA58.302.50311.75.33
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
Poultry Seasoning SpicesSpices, poultry seasoning2150.430.314.84NA2.15NA225019.502.1513125.1
Dried Oregano SpicesSpices, oregano, dried1600.3318.751.741.97NA44704.34034.511735.08
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
Dried Rosemary SpicesSpices, rosemary, dried2360.780.651.5NA2.63NA4640920NANA4.88
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.16224.8
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
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
Garlic PowderGarlic Powder Spices00.660.211.21.122.5NA7101.8010.64.5
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.64.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA4.37
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
Ground ClovesGround Cloves Spices14.60.290.42.850.930.71NA45.600.360162594.23
Dried SpearmintSpearmint, dried9280.512.511.52.464.52NA930000NANA4.23
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
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
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
Red or Cayenne PepperRed or Cayenne Pepper Spice32720.521.4413.7NA3.85NA16701200471263.9
Vitamins in Top 100 Spices & Legumes with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of vitamins in all spices & legumes , sorted by most amount of Zinc per 500 calories.
Top 5 spices & legumes with most amount of zinc per 500 calories are:
- Dried Chervil Spices
- Fresh Basil
- Dried Basil Spices
- Fresh Spearmint
- Boiled Hyacinth Beans