Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.03
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.51
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.65
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.62
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.48
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.3
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.54
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted52.21.1NA3.13963.1NA139637NA28.42.1374.5
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.47
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted240.49NA1.91132.14NA128599NA5.021.1750.5
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.76
Toasted Dried CoconutToasted Dried Coconut Meat13.70.41NA1.746.61.4NA107281NA18.81.040.51
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.73
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27.40.34NA5.03701.17NA146335NA19.80.85111
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
Sweet and Sour Salad DressingSalad dressing, sweet and sour800.2NA0.8601.2NA606603241600.41914
Tofu MayonnaiseMayonnaise made with Tofu49.40.0840.370.2548.40.37NA45.761.51.57200.3752.5
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing280.089NA0.479.38NANA1272341235160.33383
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat150.2224.50.99110.15NA21.61452.1611320.2773.4
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 140.21NA1.1210.30.14NA20.61382.0638.60.2670
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie14.50.013NA0.53120.094NA18.51042.110630.2478
Fat-free French Salad DressingSalad dressing, french dressing, fat-free11.40.28NA1.36.80.055NA01914.5519390.23148
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt15.70NA0.523.270.014NA12.443.8000.1924
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Russian Salad DressingSalad dressing, russian dressing110.049NA0.518.450.053NA171461.359570.1932.6
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat440.056NA0.7411.80.085NA35.32654.726210.18236
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light9.50.028NA0.233.8NANA24.768.40.7615820.13135
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed3.080.023NA0.125.130.048NA9.2310.6NA2.050.110.055
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular16.30.024NA0.336.250.039NA18.81052.512410.08879.3
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular19.30.014NA0.2350.027NA1877.304730.08628
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol00.001NA0.0060NANA06.2212200.06821.5
Sesame Salad DressingRegular Sesame Seed Salad Dressing130NA0.410NANA251061.16770.06826.5
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie90.008NA0.230.03NA10.549.52.416110.06105
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol3.050NA0.10.44NANA116.10.72120.0579.46
Cold Pressed Flaxseed OilOil, flaxseed, cold pressed0.340NA000NA0.340000.0240.041
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter0.340NA0.09800NA00.6802.040.0140.017
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil00NA0.04400NA00000.0070
Coconut OilOil, coconut0.340NA0.01700NA00000.0070.01
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic00NA0.0170NANA00000.0030
Peanut OilSalad or Cooking Peanut Oil00NA0.010NANA00000.0030
Soybean OilSalad or Cooking Soybean Oil00NA0.01700NA00000.0030
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic00NA0.0170NANA00000.0030
Minerals in Top 100 Nuts & Oils with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in all nuts & oils , sorted by most amount of Zinc per 300 calories.
Top 5 nuts & oils with most amount of zinc per 300 calories are:
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds