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
Dried Shiitake MushroomsMushrooms, shiitake, dried4201.40.320.0180.201073.13NANANA16.313.611
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.311
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.8310.7
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
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.88.22
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
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA37307.26
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
Yeast extract spreadYeast extract spread2621.280000292.270009.2345.94
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.35.75
Hearts Of PalmRaw Hearts Of Palm1630.280.0650.0180.11036.324.3NANANA2.133.835.3
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
Fireweed LeavesRaw Fireweed Leaves1463.9NANANA027.2NANANANA156.683.77
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
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.43.4
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.6303.3
Lemon Grass Raw Lemon Grass 1400.690.170.0440.2036NANANANANA2.583.16
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
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA34113
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans177101.40.675013.3NANANANA1.1318.62.98
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.52.9
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.52.9
Morel MushroomsRaw Morel Mushrooms440.810.09200.3NA7.230.8500.8503.974.422.88
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.752.85
Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.52.83
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.4202.82
Irishmoss SeaweedRaw Irishmoss Seaweed69.50.230.0470.0010.003017.40.86NANANA1.842.142.76
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.42.74
Onions FlakesDry Onions Flakes4950.650.110.0130.24011853NANANA1312.72.68
Root WasabiRaw Root Wasabi1550.89NANANA033.4NANANANA116.82.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1430.640.0750.050.24030NANANANANA12.52.27
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.72.24
Sprouted LentilsRaw Sprouted Lentils1500.780.0810.0540.26031.4NANANANANA12.72.14
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1870.940.250.160.23033.76.32NANANA9.07122
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.6172
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.672
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.52
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt79.40.310.0710.0040.044020.45.44NANANA2.982.21.9
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
Green PeasRaw Green Peas1150.570.10.050.22020.58.040.550.177.078.087.71.76
Kelp SeaweedRaw Kelp Seaweed610.790.350.0060.028013.60.85NANANA1.842.41.74
Boiled Green PeasBoiled and Drained Green Peas1190.310.0550.0270.120228.40.580.187.47.87.61.7
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.61.66
GarlicRaw Garlic2110.710.130.0280.320471.4NANANA2.9891.64
EppawRaw Eppaw2132.55NANANA045NANANANANA6.521.63
Canned Hearts Of PalmHearts of palm, canned39.70.880.180.0270.2606.55NANANANA3.43.571.63
Bamboo ShootsRaw Bamboo Shoots38.30.430.0980.0280.1607.374.25NANANA3.13.71.56
EpazoteRaw Epazote45.40.74NANANA010.5NANANANA5.40.471.56
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV310.140.0200.05706.12.44NANANA0.853.541.56
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini310.140.0200.05706.12.44NANANA0.853.541.56
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.21.56
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.721.56
ParsleyFresh Parsley511.10.190.0110.1608.971.2NANANA4.684.21.5
Sprouted PeasRaw Sprouted Peas1760.960.180.0860.38038.4NANANANANA12.51.5
Laver SeaweedRaw Laver Seaweed49.60.40.0860.0010.00607.240.69NANANA0.438.241.5
Steamed Soybeans SproutsSteamed Sprouted Soybeans1156.30.870.423.1409.260.74NANANA1.13121.47
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1370.540.140.0960.130294.58NANANA7.14.51.46
Shiitake MushroomsRaw Shiitake Mushrooms480.69NANANANA9.623.3703.3703.543.181.46
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.81.46
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4598.241.150.0334.3309958.2NANANA40.7151.45
Young Cowpeas Raw Young Cowpeas 1280.50.130.0890.12026.74.25NANANA7.14.21.43
In Pod Fava BeansRaw In Pod Fava Beans1251.030.170.0430.4402513NANANA10.611.21.4
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.41.4
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1111.150.140.420.24021.3NANANANANA101.37
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried55.30.50.04500.220110.4300.4305.14.91.36
Macronutrients in Top 100 Vegetables & Nuts with the highest Zinc content per 5 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 5 ounces.
Top 5 vegetables & nuts 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