Sesame FlourHigh fat Sesame Flour5.955.330.5726.55.80.3NA61.5000NANA21
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5.950.0670.10.570.110.073NA1800.60NANA20.4
Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA20.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5.952.40.9210.81.350.29NA1910000.5020.3
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.719.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.515.5
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.5015.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.140.38.81.130.2NA11303.5701.18.9315
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.60.59.10.11.6NA194000NANA14.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.33013.4
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.510712.8
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.711.5
Roasted CashewsDry Roasted Cashew Nuts00.40.42.782.420.51NA1370001.836911
Oil Roasted CashewsOil Roasted Cashew Nuts00.720.433.451.750.64NA49.600.601.836910.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.640.578.33141.6NA47202.780NANA10.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.210.4914141.6NA47002.78051.85.3610.5
Cashew ButterPlain Cashew Butter no Salt00.620.373.172.40.5NA135000NANA10.2
Roasted PecansDry Roasted Pecans140.890.212.31.40.37NA31.801.402.58NA10
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA10
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.809.92
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.110.3213.42.321.1NA47005.36045.4NA9.7
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.7939.7
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.49.47
TahiniSesame Butter from Roasted Kernels5.952.420.94111.380.3NA1940000.509.17
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA9.1
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.959
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.920.940.222.41.460.37NA29.801.405.02NA8.87
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.538.6
HickorynutsDried Hickorynuts141.720.261.83.470.38NA79.403.970NANA8.55
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA8.5
Soy VermicelliVermicelli, made from soy3.97000NA0NA000017.548.4
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.208.06
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.871397.78
White BeansRaw White Beans00.870.290.951.450.63NA7700000.42117.3
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.42117.24
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.967.24
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA7.2
Red LentilsRaw Pink Or Red Lentils5.9510.212.970.690.8NA40503.370NANA7.14
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.26.97
Split Green PeasRaw Split Green Peas141.430.487.161.90.28NA29.803.5700.2431.66.93
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.926.7
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA6.65
Roasted AlmondsDry Roasted Almonds00.152.387.20.640.27NA10900047.406.57
Plain Almond ButterPlain Almond Butter no Salt00.0811.866.260.630.21141050004806.53
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.170.1827.42.40.91NA23801.6013.706.5
LentilsRaw Lentils3.971.730.425.174.251.07NA95108.9300.979.926.5
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.506.5
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.099186.23
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA6.23
AlmondsNuts, almonds00.412.267.180.930.2711387.30005106.2
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.366.13
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.181.557.270.450.23NA53.600051.506.1
NattoNatto00.320.3800.430.26NA16025.800.02466
Blanched AlmondsNuts, almonds, blanched00.381.46.950.620.23NA970004705.9
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA5.9
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA5.66
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.43125.6
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA5.58
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.65185.58
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.75.54
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.42115.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.210.22272.220.83NA18300012.50.995.54
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.30.3928.520.92NA1920009.805.5
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.63185.48
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA5.48
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.5301185.3
Peanut ButterSmooth Peanut Butter00.210.21262.061.1NA69.500011.805.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.75.16
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA5.1
MisoMiso7.940.190.461.80.670.39NA37.70.16000.02585.1
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.35.06
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5.950.670.244.071.831.23NA17507.54030.3NA4.96
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030284.86
Roasted PistachiosDry Roasted Pistachio Nuts25.81.380.462.7212.23NA10105.9504.3264.64
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.44124.6
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.42114.52
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.42114.37
Blanched HazelnutsBlanched Hazelnuts Or Filberts3.970.940.223.081.61.16NA15503.97034.7NA4.37
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA4.37
Toasted Dried CoconutToasted Dried Coconut Meat00.120.21.221.620.61NA1802.980NANA4.07
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.120.21.21.60.6NA1802.980NANA4.05
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.64
Fried TofuTofu, fried20.340.0990.20.280.2NA53.60000.07915.53.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA3.95
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA3.8
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA3.77
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.230.131.420.850.19NA240000NANA3.5
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.133.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA3.3
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
FuyuSalted and Fermented Tofu00.310.20.750.260.18NA57.500.40NANA3.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.943.04
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA2.98
Almond pasteNuts, almond paste00.160.822.820.220.071NA14500.202702.94
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
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7.940.89NA1.40.920.83NA117055.60NANA2.84
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA2.8
Canned Baked BeansCanned Baked Beans no Salt9.920.30.120.85NA0.26NA47.606.1500.31.62.78
Vitamins in Top 100 Nuts & Legumes with the highest Zinc content per 7 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 7 ounces.
Top 5 nuts & legumes with most amount of zinc per 7 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds