Dried Shiitake MushroomsMushrooms, shiitake, dried00.431.820311.37NA23104.962180011
Dried PepeaoPepeao, dried01.170.54.2530.51.35NA227020NANA10.7
Dried Agar SeaweedSeaweed, agar, dried00.0140.310.294.30.43NA8220007.134.68.22
Dried ChivesFreeze-dried Chives48411.282.138.3632.83NA15309360NANA7.26
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA7.14
SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.66.93
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.46.76
Soy VermicelliVermicelli, made from soy2.83000NA0NA00000.725.46
Yeast extract spreadYeast extract spread033251816.520NA53670.7100005.94
Soy FlourRaw Full-fat Soy Flour8.50.821.646.122.250.65NA4890002.76995.56
Hearts Of PalmRaw Hearts Of Palm4.250.0710.261.28NA1.15NA34011.300.7105.3
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
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
NattoNatto00.230.2700.30.18NA11.3018.400.01432.74.3
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
Fireweed LeavesRaw Fireweed Leaves2550.0470.196.631.930.9NA15903.10NANA3.77
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.363.7
MisoMiso5.670.140.331.30.480.28NA270.11000.01441.53.63
Pink BeansRaw Pink Beans01.10.272.71.40.75NA6560000.38.083.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers54761.71.710.50.693.15NA3250269305.671623.4
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
Lemon Grass Raw Lemon Grass 00.0920.191.560.0710.11NA10603.70NANA3.16
Black Turtle BeansRaw Black Turtle Beans01.280.272.771.270.41NA6290000.37.943.1
Dried Oriental RadishesRadishes, oriental, dried00.380.964.82.620.88NA4180000.0146.383
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1.40.60.271.561.70.24NA1800170NANA2.98
Morel MushroomsRaw Morel Mushrooms00.0980.293.20.620.19NA12.8NANA292NANA2.88
Dried SpirulinaDried Spirulina Seaweed413.375.2184.930.52NA133014.307.1362.83
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
Sun-dried TomatoesTomatoes, sun-dried62.40.750.69132.960.47NA96055.600.014612.82
Irishmoss SeaweedRaw Irishmoss Seaweed8.50.0210.660.840.250.098NA25804.2501.237.12.76
Dried ShallotsFreeze-dried Shallots1.40.430.141.422.37NA164055.300.265.532.74
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA2.72
French BeansRaw French Beans00.760.312.951.10.57NA56606.520NANA2.7
Onions FlakesDry Onions Flakes1.40.710.141.41.962.27NA235010600.265.42.68
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
Root WasabiRaw Root Wasabi2.830.190.161.050.290.39NA25.5059.40NANA2.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2.830.310.131.70.810.23NA950180NANA2.27
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5.670.350.11.150.340.15NA26505.670NANA2.24
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
Sprouted LentilsRaw Sprouted Lentils2.830.320.181.60.820.27NA142023.40NANA2.14
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA2.13
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 5.670.370.0911.030.30.13NA20003.700.43522
Dried Ancho PeppersPeppers, ancho, dried14490.253.29.082.825NA9802.830NANA2
Canned Baked BeansCanned Baked Beans no Salt7.10.210.0850.61NA0.18NA3404.400.211.132
Dried Pasilla PeppersPeppers, pasilla, dried25340.244.53102.256NA24109.070NANA2
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.170.0650.20.320.13NA1150001.334.961.96
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.190.0750.70.270.013NA83.601.560NANA1.96
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.0520.242.135.10.23NA29.800.4339.7001.9
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1.40.290.0780.70.580.14NA29500.5700.42.41.83
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.240.11.50.90.25NA25702.1300.162.41.8
Green PeasRaw Green Peas540.380.192.960.150.24NA92056.700.18351.76
Kelp SeaweedRaw Kelp Seaweed8.50.0710.210.670.910.003NA25504.2501.23941.74
Boiled Green PeasBoiled and Drained Green Peas56.70.370.212.860.220.31NA89.302000.236.71.7
Sprouted SoybeansRaw Sprouted Soybeans1.40.480.171.631.30.25NA244021.70NANA1.66
GarlicRaw Garlic00.280.160.990.841.75NA4.25044.200.112.41.64
EppawRaw Eppaw00.160.170.431.660.25NA34018.40NANA1.63
Canned Hearts Of PalmHearts of palm, canned00.0160.0810.620.180.031NA55.30110NANA1.63
Boiled SoybeansBoiled Soybeans no Salt00.220.40.570.250.33NA76.502.400.527.21.63
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.30.0980.730.340.11NA293000NANA1.6
TempehTempeh00.110.513.740.390.3NA340.11000.5727.41.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.350.0840.720.340.098NA2110001.234.681.6
Canned White BeansBeans, white, mature seeds, canned00.140.0520.160.260.11NA920001.14.11.6
Bamboo ShootsRaw Bamboo Shoots1.40.210.0990.850.230.34NA9.9205.6701.401.56
EpazoteRaw Epazote4.250.040.490.910.250.22NA30505.10NANA1.56
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.130.695.42.130.16NA39.70.14018090.01401.56
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.130.695.42.130.161835.40.1404.250.01401.56
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.330.0840.390.360.18NA194000NANA1.55
HummusHome Prepared Hummus00.130.0740.570.410.57NA83.601101.064.251.55
Vitamins in Top 100 Vegetables & Legumes with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of vitamins in all vegetables & legumes , sorted by most amount of Zinc per 5 ounces.
Top 5 vegetables & legumes with most amount of zinc per 5 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans