Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA15
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA14.6
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA14.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.35014.5
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3614
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.311
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.35011
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.3811
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA10
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.409.54
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.49.14
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.38.2
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.3497.94
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.3497.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA7.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.837.5
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA7.3
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA7.2
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA7.14
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.1
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA6.93
SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.66.93
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.46.76
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.3506.55
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA6.5
PecansPecans nuts4.250.940.181.651.220.3323101.56024.966.42
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA6.34
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.16.15
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA6.1
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA6.07
Soy VermicelliVermicelli, made from soy2.83000NA0NA00000.725.46
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990805.75
Soy FlourRaw Full-fat Soy Flour8.50.821.646.122.250.65NA4890002.76995.56
White BeansRaw White Beans00.620.210.681.040.45NA5500000.37.945.2
Black BeansRaw Black Beans01.280.272.771.270.41NA6290000.37.945.17
Navy BeansRaw Navy Beans01.10.233.11.050.61NA5160NA00.0283.545.17
Cranberry BeansRaw Cranberry Beans01.060.32.061.060.44NA856000NANA5.15
Red LentilsRaw Pink Or Red Lentils4.250.720.152.10.490.57NA28902.40NANA5.1
Peanut SpreadLow Sugar Peanut Spread00.160.1723.21.740.67NA20400011.40.854.98
Split Green PeasRaw Split Green Peas9.9210.355.11.360.2NA21.302.5500.1722.54.95
Common CowpeasRaw Common Cowpeas4.251.20.322.942.130.51NA89702.1300.557.14.78
Mungo BeansRaw Mungo Beans1.40.390.362.051.30.4NA306000NANA4.75
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA780003404.7
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.304.66
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.120.1319.61.70.65NA17001.1309.804.65
LentilsRaw Lentils2.831.240.33.73.030.77NA67906.3800.697.14.64
PeanutsRaw Peanuts00.910.19172.50.49NA3400001204.64
Broadbeans Raw Broadbeans 4.250.790.4741.40.52NA6000200.07112.84.45
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA4.45
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.304.42
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.38
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.30003704.35
NattoNatto00.230.2700.30.18NA11.3018.400.01432.74.3
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.704.2
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA4.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.380.0520.580.450.052NA5.67000NANA4.04
Large Lima BeansRaw Large Lima Beans00.720.292.181.930.73NA5600001.028.54
Small White BeansRaw Small White Beans01.050.291.91.030.62NA547000NANA4
Chickpea flourChickpea flour (besan)2.830.690.152.50.860.7NA6190001.18134
Kidney BeansRaw All Types Kidney Beans00.750.312.91.10.56NA55806.3800.31273.95
Red Kidney BeansRaw Red Kidney Beans00.860.331.10.56NA55806.3800.37.943.95
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.150.1619.41.60.59NA1300008.930.713.95
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.220.2820.31.430.66NA137000703.93
Chickpeas Raw Chickpeas 4.250.680.32.22.250.76NA79005.6701.1612.83.9
Pigeon Peas Raw Pigeon Peas 1.40.910.274.21.80.4NA646000NANA3.9
Mung BeansRaw Mung Beans8.50.880.333.22.70.54NA88606.800.7212.83.8
Peanut ButterSmooth Peanut Butter00.150.1518.71.470.78NA49.60008.403.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.363.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA3.64
MisoMiso5.670.140.331.30.480.28NA270.11000.01441.53.63
Pink BeansRaw Pink Beans01.10.272.71.40.75NA6560000.38.083.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA3.54
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3203.47
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.73.3
Great Northern BeansRaw Great Northern Beans00.930.342.771.560.63NA68307.500.318.53.27
Pinto BeansRaw Pinto Beans010.31.661.10.67NA74408.9300.37.943.23
Black Turtle BeansRaw Black Turtle Beans01.280.272.771.270.41NA6290000.37.943.1
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA3.1
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA3.1
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA2.9
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA2.9
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.432.85
Fried TofuTofu, fried1.40.240.0710.140.20.14NA38.30000.057112.82
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA2.82
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA2.72
French BeansRaw French Beans00.760.312.951.10.57NA56606.520NANA2.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.160.09110.610.14NA172000NANA2.5
Soy CheeseSoybean, curd cheese2.8300.20.710.160.099NA310000.856.522.44
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.060.110.910.0520.055NA3100.430NANA2.35
Cooked TempehTempeh, cooked00.0770.513.030.640.28NA29.80.2000.5727.42.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.220.140.540.190.13NA4100.280NANA2.23
FuyuSalted and Fermented Tofu00.220.140.540.190.13NA4100.280NANA2.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.40.160.0890.750.410.2NA24401.8400.55.672.17
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA2.13
Almond pasteNuts, almond paste00.120.5920.160.051NA10300.1401902.1
Commercial HummusHummus, commercial1.40.230.181.450.490.21NA680002.232.32.04
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.420.181.180.220.067NA14000NANA2.04
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.670.64NA0.990.660.59NA83.6039.70NANA2.03
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA2
Canned Baked BeansCanned Baked Beans no Salt7.10.210.0850.61NA0.18NA3404.400.211.132
Vitamins in Top 100 Nuts & Legumes with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Zinc per 5 ounces.
Top 5 nuts & legumes with most amount of zinc per 5 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds