Spices

Oils

Fruits

Vegetables

Nuts

Legumes

Cereals

Sesame FlourHigh fat Sesame Flour1591.52153611.5807423NA4110.7

Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.693.32620.592919NA1810

Watermelon Seed KernelsDried Watermelon Seed Kernels540.697.35151.6755648NA9910

Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.467.83461.43774406343910

Hemp SeedsHulled Hemp Seeds701.67.957007.616501200NA59.9

Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.348.85924.5412338099.477.8

Whole Sesame SeedsDried Whole Sesame Seeds9754.114.63512.4662946834117.75

Dried Shiitake MushroomsMushrooms, shiitake, dried115.171.721321.18294153446137.66

Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.288.075504.511747889.4187.64

Dried PepeaoPepeao, dried1135.076.141461.1511670845707.5

Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47153562.563847534117.16

Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.46.363451.4466737034476.73

Pine NutsDried Pine Nuts161.325.532518.85755970.726.45

Dried Agar SeaweedSeaweed, agar, dried6250.61217704.35211257.41025.8

Cashew NutsRaw Cashew Nuts372.26.682921.6659366020125.8

Roasted CashewsDry Roasted Cashew Nuts452.2262600.8349056511.7165.6

Oil Roasted CashewsOil Roasted Cashew Nuts432.046.052731.6753163220135.35

Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.836.81292.11158491NA35.3

Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.833.81292.111558507935.3

Cashew ButterPlain Cashew Butter no Salt432.25.032580.8245754611.5155.16

Dried ChivesFreeze-dried Chives8130.69206401.3551829609.4705.12

Roasted PecansDry Roasted Pecans721.172.81323.93293424415.07

Sunflower SeedsDried Sunflower Seed Kernels781.85.253251.956606455395

Sunflower Seed ButterSunflower Seed Butter no Salt641.64.123112.0766657610434.9

TahiniSesame Butter from Roasted Kernels4261.68.95951.46732414341154.62

ChiaDried Chia Seeds6310.927.73352.7286040755164.6

PecansPecans nuts701.22.531214.52774103.804.53

Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.22.471213.7263392614.47

FlaxseedSeeds, flaxseed2551.225.733922.564281325304.34

HickorynutsDried Hickorynuts610.742.121734.63364368.114.3

Pinyon Pine NutsDried Pinyon Pine Nuts81.043.062344.3335628NA724.3

Yeast extract spreadYeast extract spread670.254.041800.26104210027.633804.2

BrazilnutsDried Brazilnuts1601.742.433761.22725659191734.06

Hearts Of PalmRaw Hearts Of Palm180.641.710NA14018060.7143.73

Roasted AlmondsDry Roasted Almonds2681.13.732792.23471713233.3

Plain Almond ButterPlain Almond Butter no Salt3470.933.52792.135087482.473.3

AlmondsNuts, almonds2691.033.72702.184817334.113.12

WalnutsEnglish Walnuts981.62.91583.43464414.923.1

Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.963.682742.464666994.113.07

Blanched AlmondsNuts, almonds, blanched2361.033.282681.844816593.2192.97

Dried PilinutsNuts, pilinuts, dried1450.963.533022.3575507NA32.97

Fireweed LeavesRaw Fireweed Leaves4290.322.41566.71084940.9342.66

Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.33.381153.7169768NA342.57

Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.754.381735.553107554.102.5

HazelnutsNuts, hazelnuts or filberts1141.734.71636.182906802.402.45

Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4101881.932731703.71932.4

Roasted PistachiosDry Roasted Pistachio Nuts1071.34.031091.2446910071062.34

Lemon Grass Raw Lemon Grass 650.278.17605.21017230.762.23

Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.63.316012.73106584.102.2

Pistachio NutsRaw Pistachio Nuts1051.33.921211.24901025712.2

Dried Oriental RadishesRadishes, oriental, dried6291.636.731700.5420434940.72782.13

Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans820.530.4961.132165670.6142.1

Toasted Dried CoconutToasted Dried Coconut Meat270.813.4922.8211554NA372.05

Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed260.813.36922.8209551NA372.04

Morel MushroomsRaw Morel Mushrooms430.6312190.591944112.2212.03

Dried CoconutDried Coconut Meat260.83.32902.7520654318.5372

Dried SpirulinaDried Spirulina Seaweed1206.128.51951.911813637.210482

Sun-dried TomatoesTomatoes, sun-dried1101.429.11941.8535634275.51072

Irishmoss SeaweedRaw Irishmoss Seaweed720.158.91440.37157630.7671.95

Dried ShallotsFreeze-dried Shallots1830.4361041.429616505.7591.93

Onions FlakesDry Onions Flakes2570.421.55921.430316225211.9

Root WasabiRaw Root Wasabi1280.161.03690.3980568NA171.62

Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.343.1350.51532840.6101.6

Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared260.212.35550.881224413.661.58

Sprouted LentilsRaw Sprouted Lentils250.353.2370.511733220.6111.5

Almond pasteNuts, almond paste1720.451.61300.862583144.291.48

Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.732.1642.0793427NA191.43

Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 230.182.12500.791223753.451.42

Dried Ancho PeppersPeppers, ancho, dried610.51111131.2820124112.9431.42

Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.592.31372.6155726NA51.4

Dried Pasilla PeppersPeppers, pasilla, dried970.429.831301.5826722223.2891.4

Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt30.90.44140.2291172541.33

Macadamia NutsRaw Macadamia Nuts850.763.71304.131883683.651.3

Roasted Macadamia NutsDry Roasted Macadamia Nuts700.572.651183.0419836311.741.3

Green PeasRaw Green Peas250.181.47330.411082441.851.24

Kelp SeaweedRaw Kelp Seaweed1680.132.851210.242890.72331.23

Boiled Green PeasBoiled and Drained Green Peas270.171.54390.531172711.931.2

Sprouted SoybeansRaw Sprouted Soybeans670.432.1720.71644840.6141.17

GarlicRaw Garlic1810.31.7251.6715340114171.16

EppawRaw Eppaw1100.231.15321.11653400.9121.15

Canned Hearts Of PalmHearts of palm, canned580.133.13381.4651770.74261.15

Bamboo ShootsRaw Bamboo Shoots130.190.530.26595330.841.1

EpazoteRaw Epazote2750.191.881213.1866330.9431.1

UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV180.50.490.141204482661.1

Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini180.50.490.141204482661.1

Japanese ChestnutsRaw Japanese Chestnuts310.561.45491.672329NA141.1

CoconutRaw Coconut Meat140.442.43321.511335610201.1

ParsleyFresh Parsley1380.156.2500.16585540.1561.07

Sprouted PeasRaw Sprouted Peas360.272.26560.441653810.6201.05

Laver SeaweedRaw Laver Seaweed700.261.820.99583560.7481.05

Steamed Soybeans SproutsSteamed Sprouted Soybeans590.331.3600.711353550.6101.04

Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1280.131.12520.57514182.541.03

Shiitake MushroomsRaw Shiitake Mushrooms20.140.41200.231123045.791.03

Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.320.9620.161751082NA281.03

Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.236.04880.8215918703.5911.02

Young Cowpeas Raw Young Cowpeas 1260.131.1510.56534312.341

In Pod Fava BeansRaw In Pod Fava Beans370.41.55330.661293320.8251

Green SoybeansRaw Green Soybeans1970.133.55650.551946201.5150.99

Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans160.392.11110.451033170.6140.97

Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried20.160.53190.221113266.350.96

Minerals in Top 100 Vegetables & Nuts with the highest Zinc content per 100 g

In the above table you can find and compare the amount of minerals in all vegetables & nuts , sorted by Max Amount of Zinc per 100 grams.

Top 5 vegetables & nuts with max amount of zinc per 100 grams are:

High fat Sesame Flour
Roasted Whole Pumpkin And Squash Seeds
Dried Watermelon Seed Kernels
Toasted Hulled Sesame Seed Kernels
Hulled Hemp Seeds