YokanYokan, prepared from adzuki beans and sugar00.010.0080.110.20.016NA16000NANA0.14
Coconut WaterCoconut Water (liquid From Coconuts)00.060.110.160.0850.064NA5.9504.760000.2
SoymilkSoymilk Unfortified00.120.1410.740.15NA35.70000.225.950.24
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.0830.225.60.530.28NA25.8000000.46
Boiled European ChestnutsBoiled and Steamed European Chestnuts20.290.211.450.630.46NA75.40530NANA0.5
Lotus SeedsRaw Lotus Seeds20.340.0790.850.450.33NA55.6000NANA0.56
Tofu YogurtTofu yogurt3.970.120.040.48NA0.04NA1204.9600.626.950.62
Chocolate SoymilkUnfortified Chocolate Soymilk00.0440.5210.180.15NA221.43.3700.025.950.67
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.70.111.71.81.32NA2180300NANA0.69
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.590.711.71.81.3NA216029.80NANA0.69
Dried BeechnutsNuts, beechnuts, dried00.60.741.741.841.36NA224030.8NANANA0.71
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts20.250.121.080.150.2NA33.70190NANA0.79
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.300.40.20.099NA3.970000.2600.81
TamariSoy sauce made from soy (tamari)00.120.37.840.750.4NA35.7000000.85
Canned Kidney BeansCanned All Types Kidney BeansNA0.230.10.820.270.15NA71.402.400.048.140.91
Peeled European ChestnutsPeeled Raw European Chestnuts20.290.0322.20.940.7NA115079.80NANA0.97
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled20.470.332.3410.75NA123085.30NANA1.03
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.280.241.230.370.11NA12105.3601.234.561.07
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.280.241.230.370.11NA12105.3601.234.561.07
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.10.0320.530.270.15NA47.601.401.14.171.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.10.0320.530.270.27NA47.601.401.14.171.1
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.04401.260.30.056NA27.8020NANA1.1
OkaraOkara00.040.040.20.170.23NA51.6000NANA1.1
Roasted European ChestnutsNuts, chestnuts, european, roasted20.480.352.661.10.99NA139051.600.9915.51.13
Canned Refried BeansRefried beans, canned, traditional style00.150.160.730.380.2NA2201200.184.171.15
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.0990.0380.52NANANA41.700.20NANA1.17
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids20.050.030.25NA0.23NA81.400.200.586.751.17
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt20.250.0461.330.780.18NA284020NANA1.17
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.04601.330.320.06NA27.802.20NANA1.17
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts140.220.241.10.760.56NA910490NANA1.2
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.10.0380.54NANANA47.600.20NANA1.2
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.210.130.980.260.16NA45.601.600.048.141.23
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned20.040.0991.90.240.089NA65.503.570NANA1.23
Canned Chickpeas Canned Chickpeas , Solids20.0540.030.28NA0.23NA9500.200.586.751.25
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.260.121.10.440.21NA14902.40NANA1.27
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0930.0731.060.10.1NA87.300.400.023.971.27
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.280.120.910.550.21NA16102.5801.575.951.3
Canned Large Lima BeansLima beans, large, mature seeds, canned00.110.0670.520.510.18NA99000NANA1.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.060.030.720.390.22NA11301.800.0793.971.3
Coconut MilkRaw Coconut Milk00.05201.50.360.065NA31.805.5600.30.21.33
Canned CowpeasCanned Common CowpeasNA0.150.150.70.380.089NA10105.360NANA1.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.030.031.40.280.06NA5.95000001.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.120.030.83NA0.22NA45.600.400.0611.31.47
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.450.111.050.520.15NA1710001.736.551.5
Canned Navy BeansBeans, navy, mature seeds, canned00.280.110.970.340.2NA12301.401.555.751.53
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.160.10.390.130.093NA29.800.200.024.761.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt3.970.30.152.980.860.12NA1870200.35.361.65
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled240.580.3410.51.60.59NA970120NANA1.65
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.120.130.20.220.14NA37.700.400.024.761.65
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0770.07710.290.11NA15301.60NANA1.67
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt20.330.121.150.810.13NA3160200.35.361.67
Chinese ChestnutsRaw Chinese Chestnuts200.320.361.61.10.81NA135071.40NANA1.73
ShoyuShoyu Soy Sauce00.0650.334.360.590.29NA27.8000001.73
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.310.121.350.530.23NA20202.580NANA1.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.290.121.550.630.099NA220000NANA1.8
Carob flourCarob flour20.110.913.760.0930.73NA57.500.401.2501.83
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.30.182.981.170.87NA143076.20NANA1.85
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.320.110.840.840.32NA1650000.363.971.9
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.510.131.130.590.35NA3330001.947.341.9
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0601.770.520.093NA45.605.560NANA1.9
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.380.120.630.420.45NA34101.601.876.951.94
Boiled Kidney BeansBoiled All Types Kidney Beans00.320.121.150.440.24NA25802.400.0616.72
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.380.111.771.20.095NA12900.7900.069.922
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt20.190.181.40.310.14NA20600.600.045.752
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.470.131.30.530.27NA27801.800.021.22.04
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.320.111.30.940.15NA298000NANA2.04
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted29.80.810.4814.720.83NA1170150NANA2.04
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.370.21.40.450.26NA16103.5701.876.952.1
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.320.121.150.440.24NA25802.400.0616.72.12
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0950.0950.481.670.16NA180000.025.562.12
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.420.131.10.790.19NA29000.790NANA2.14
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA2.16
HummusHome Prepared Hummus00.180.10.790.570.79NA117015.701.55.952.16
Japanese ChestnutsRaw Japanese Chestnuts3.970.680.322.980.410.56NA930520NANA2.2
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.42.2
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.480.1210.480.14NA2960001.736.552.22
Canned White BeansBeans, white, mature seeds, canned00.190.0730.220.370.15NA1290001.575.752.22
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.420.141.020.480.16NA411000NANA2.26
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.32.26
Boiled SoybeansBoiled Soybeans no Salt00.310.570.790.360.46NA10703.3700.69382.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.340.142.11.270.35NA35902.9800.223.372.52
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.40.110.980.820.2NA41300.7900.563.372.56
Roasted Macadamia NutsDry Roasted Macadamia Nuts01.40.174.51.20.71NA2001.401.1302.56
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA2.58
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.230.0910.280.450.18NA1610001.876.952.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.270.110.980.370.018NA11702.20NANA2.74
Canned Baked BeansCanned Baked Beans no Salt9.920.30.120.85NA0.26NA47.606.1500.31.62.78
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA2.8
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7.940.89NA1.40.920.83NA117055.60NANA2.84
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.22.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.590.261.650.310.093NA20000NANA2.86
Almond pasteNuts, almond paste00.160.822.820.220.071NA14500.202702.94
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA2.98
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.943.04
FuyuSalted and Fermented Tofu00.310.20.750.260.18NA57.500.40NANA3.1
Cooked TempehTempeh, cooked00.110.714.240.90.39NA41.70.28000.7938.33.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.310.20.760.260.18NA57.500.40NANA3.1
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA3.3
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.133.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.230.131.420.850.19NA240000NANA3.5
Vitamins in Top 100 Nuts & Legumes with the lowest Zinc content per 7 oz
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by least amount of Zinc per 7 ounces.
Top 5 nuts & legumes with least amount of zinc per 7 ounces are:
- Yokan, prepared from adzuki beans and sugar
- Coconut Water (liquid From Coconuts)
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Boiled and Steamed European Chestnuts