Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.81
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.5
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.79
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.772
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.34
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.3
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.82
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.47176
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts39.20.81NA3.171903.6NA2161000NA6.541.96201
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted39.70.81NA3.141883.57NA213998NA8.371.9584
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.95
Blanched HazelnutsBlanched Hazelnuts Or Filberts1181.27NA2.6212710NA2465233.2601.754.6
Toasted Dried CoconutToasted Dried Coconut Meat230.69NA2.8677.72.37NA178468NA31.31.730.84
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.4
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed190.59NA2.4667.32.03NA153403NA271.51.22
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)9.90.58NA279.22NA146574NA29.71.46177
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)45.70.57NA8.381171.95NA244558NA331.42185
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Roasted European ChestnutsNuts, chestnuts, european, roasted591.03NA1.8667.32.4NA21812082.454.11.1682.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.95260
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.12
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
Sweet and Sour Salad DressingSalad dressing, sweet and sour1330.33NA1.331002NA100110053.369330.673190
Tofu MayonnaiseMayonnaise made with Tofu82.30.140.620.4280.70.62NA761022.512000.6287.5
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing470.15NA0.7815.6NANA21139120.358590.55639
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat24.80.3640.81.64180.25NA362413.618870.45122
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 23.60.34NA1.87170.24NA34.32303.4364.40.43116
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie24.20.022NA0.88200.16NA311743.5217710.4130
Fat-free French Salad DressingSalad dressing, french dressing, fat-free190.46NA2.211.40.091NA03187.5832310.38246
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt260NA0.875.450.023NA20.773000.3240
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
Russian Salad DressingSalad dressing, russian dressing18.30.082NA0.85140.089NA282442.2515960.3154.3
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat73.50.093NA1.2319.60.14NA594417.8443680.29393
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light160.047NA0.386.33NANA411141.2726360.22225
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed5.130.038NA0.198.540.08NA15.417.7NA3.40.180.091
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular270.04NA0.5410.40.065NA31.31754.1720690.15132
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular32.20.024NA0.388.350.045NA3012907890.1447
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol00.001NA0.010NANA010.41.663660.1136
Sesame Salad DressingRegular Sesame Seed Salad Dressing21.40NA0.680NANA41.81771.811290.1144.2
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie150.013NA0.3350.05NA17.582.5426850.1175
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol5.10NA0.170.73NANA18101.163530.09415.8
Cold Pressed Flaxseed OilOil, flaxseed, cold pressed0.570NA000NA0.570000.040.068
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter0.570NA0.1600NA01.1303.40.0230.028
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil00NA0.07400NA00000.0110
Coconut OilOil, coconut0.560NA0.02800NA00000.0110.017
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic00NA0.0280NANA00000.0060
Peanut OilSalad or Cooking Peanut Oil00NA0.0170NANA00000.0060
Soybean OilSalad or Cooking Soybean Oil00NA0.02800NA00000.0060
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic00NA0.0280NANA00000.0060
Minerals in Top 100 Nuts & Oils with the highest Zinc content per 500 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 500 calories.
Top 5 nuts & oils with most amount of zinc per 500 calories are:
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds