Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.615
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.314.6
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4014.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA242414.5
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.714
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54311
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72511
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.311
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA202410
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299.54
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.49.14
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68268.2
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.77.94
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.68247.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.47.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.47.5
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.83257.3
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.57.2
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.1
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.56.93
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA13246.55
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.46.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6136.42
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.5136.34
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7266.15
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07186.1
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.46.07
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.35.75
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.74.7
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.74.66
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7304.42
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.38
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.215304.35
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.34.2
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.34.2
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.443.64
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.33.54
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7213.47
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.6303.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.43.1
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.63.1
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.52.9
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.52.9
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.752.85
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.82.1
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2851.130.170.0280.26064NANANANANA4.22.03
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.672
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.21.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.3111.83
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.21.56
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.721.56
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.81.46
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)4684943.600.5409.43NANANANA3.15.151.36
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted3391.70.250.0430.39074.2NANANANANA6.351.3
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.951.23
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.51.18
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes64639.737.400.31073.5520.0140.7551.3144.441
Coconut MilkRaw Coconut Milk32633.83000.3707.854.73NANANA3.13.250.95
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts2171.080.160.0270.25047.7NANANANANA4.10.85
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)28629.526NA0.3207.9NANANANANA2.30.84
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.50.81
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27930.227NA0.3304NANANANANA2.860.79
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.430.74
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.30.69
Tofu MayonnaiseMayonnaise made with Tofu456454.142.920.604.341.2NANANA1.568.430.57
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts79.40.270.040.0070.064018NANANANANA1.160.57
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.80.51
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.10.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.060.5
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed12451401369.422.400.55NANANANANA0.520.44
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt65163.583.882602222.67.69.55.501.10.41
Lotus SeedsRaw Lotus Seeds1260.750.120.0380.4024.5NANANANANA5.850.4
Boiled European ChestnutsBoiled and Steamed European Chestnuts1861.960.370.0820.69039.3NANANANANA2.830.35
Russian Salad DressingSalad dressing, russian dressing503373.42.4718.6045.225NANANA0.990.980.31
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat31516.31.21.274.2044.324NANANA2.130.820.28
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 330191.561.665.47041.540.317.722.301.560.820.28
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie32218.42.651.259.4038.336.7NANANA00.570.26
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol97511015.37.0457.500.430.43NANANA000.18
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular59455.48.644.128.4026.624.78.79.35.673.41.230.17
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol68367.610.66.5232.6022.48.5NANANA00.140.16
Coconut WaterCoconut Water (liquid From Coconuts)270.280.2500.00305.263.7NANANA1.561.020.14
Fat-free French Salad DressingSalad dressing, french dressing, fat-free1870.380.0520.0260.06045.623.37.166.637.83.10.280.14
Sesame Salad DressingRegular Sesame Seed Salad Dressing628648.82.833301211.8NANANA1.44.40.14
Cold Pressed Flaxseed OilOil, flaxseed, cold pressed125314212.775.620.3000NANANA00.160.099
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular340304.182.11301715.38.256.280.7500.580.099
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing910000022.49.64NANANA2.830.280.099
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light224142.10.937.05023.29.45NANANA00.920.099
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat1459.471.20.653.93014137.1650.8100.550.085
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter125314212401.2000NANANA000.057
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie28328.34.11.9314.509.52.75NANANA0.280.430.057
Coconut OilOil, coconut12641401170.0272.4000NANANA000.028
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil125314220.40.6146.3000NANANA000.028
Sweet and Sour Salad DressingSalad dressing, sweet and sour21.3000005.245.24NANANA00.140.028
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic127614221.44.279.3000NANANA000.014
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic1253142211.7672000NANANA000.014
Peanut OilSalad or Cooking Peanut Oil125314224045.4000NANANA000.014
Soybean OilSalad or Cooking Soybean Oil1253142229.6272.2000NANANA000.014
Macronutrients in Top 100 Nuts & Oils with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of macronutrients in all nuts & oils , sorted by most amount of Zinc per 5 ounces.
Top 5 nuts & oils with most amount of zinc per 5 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds