Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA12242.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.641
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11240.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.340.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612539.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412031
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.430.8
Dried Shiitake MushroomsMushrooms, shiitake, dried11753.930.890.0520.5502998.77NANANA45.63830.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811830.3
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA1930
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.328.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468126.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.325.6
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.623
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.323
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.822.2
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.2136721.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.321
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.721
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.720.5
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA1048420.3
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.720
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.520
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.619.4
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.518.3
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.618
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.418
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.517.7
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.617.2
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.517
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54617
Yeast extract spreadYeast extract spread7343.570000816.3500025.89516.6
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.85716
Hearts Of PalmRaw Hearts Of Palm4560.790.180.0520.3010268NANANA5.9510.715
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.38313
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.2418313
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68412.4
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.412.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.312
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.38511.8
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4311.8
Fireweed LeavesRaw Fireweed Leaves40911NANANA076.3NANANANA4218.710.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2110.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.79.92
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.39.72
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.5719.57
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.59.3
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.228.85
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.48.73
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.342808.73
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.48.45
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.18528.33
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA218.14
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA218.1
Morel MushroomsRaw Morel Mushrooms1232.260.2600.85NA20.22.402.401112.48.06
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.37.98
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.32287.94
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA49567.9
Irishmoss SeaweedRaw Irishmoss Seaweed1940.640.130.0040.008048.82.42NANANA5.1667.74
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.3497.66
Onions FlakesDry Onions Flakes13851.830.310.0360.670331148NANANA36.535.57.5
Root WasabiRaw Root Wasabi4332.5NANANA093NANANANA31196.43
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4011.80.210.140.66084.3NANANANANA356.35
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.66.27
Sprouted LentilsRaw Sprouted Lentils4212.20.230.150.72088NANANANANA35.66
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.75.87
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.85.68
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 5242.60.690.460.6309417.7NANANA25.433.75.64
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.7475.64
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA275.6
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA106495.56
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt2220.870.20.0120.1205715.2NANANA8.336.25.28
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.45.16
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.8315.1
Green PeasRaw Green Peas3211.60.280.140.6057.422.51.550.482022.621.54.92
Kelp SeaweedRaw Kelp Seaweed1712.220.980.0160.0790382.4NANANA5.166.674.9
Boiled Green PeasBoiled and Drained Green Peas3330.870.150.0750.3306223.51.630.5220.72221.34.72
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.37524.64
GarlicRaw Garlic59120.350.0790.9101313.97NANANA8.3325.24.6
EppawRaw Eppaw5957.14NANANA0126NANANANANA18.34.56
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.53104.56
Bamboo ShootsRaw Bamboo Shoots1071.20.270.0790.45020.612NANANA8.7310.34.37
EpazoteRaw Epazote1272.06NANANA029.5NANANANA151.34.37
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV87.30.40.05600.160176.83NANANA2.49.924.37
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini87.30.40.05600.160176.83NANANA2.49.924.37
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.934.37
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.24.37
ParsleyFresh Parsley1433.140.520.0320.460253.37NANANA1311.84.25
Sprouted PeasRaw Sprouted Peas4922.70.490.241.050108NANANANANA354.17
Laver SeaweedRaw Laver Seaweed1391.10.240.0040.016020.31.94NANANA1.2234.17
Steamed Soybeans SproutsSteamed Sprouted Soybeans32117.72.451.178.80262.06NANANA3.1833.64.13
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 3851.50.380.270.37080.613NANANA2012.64.1
Shiitake MushroomsRaw Shiitake Mushrooms1351.94NANANANA279.4509.4509.928.94.1
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.64.1
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA114424.05
Young Cowpeas Raw Young Cowpeas 3571.40.360.250.35074.712NANANA2011.74
In Pod Fava BeansRaw In Pod Fava Beans3492.90.470.121.2407036.6NANANA29.831.43.97
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.43.93
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans3103.20.391.20.67059.6NANANANANA283.85
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried1551.40.1300.6030.51.201.2014.313.73.8
Macronutrients in Top 100 Vegetables & Nuts with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in all vegetables & nuts , sorted by most amount of Zinc per 14 ounces.
Top 5 vegetables & nuts with most amount of zinc per 14 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds