Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6121
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.53720.4
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.220.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.720.3
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.619.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126015.5
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43515.4
Dried Shiitake MushroomsMushrooms, shiitake, dried5871.960.450.0260.2701504.4NANANA231915.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.215
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.5715
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.714.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.613.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342712.8
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.311.5
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553611.5
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.411
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.410.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233410.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.410.5
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.973510.2
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA524210
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.71910
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.29.92
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.39.7
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.79.17
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.3339.1
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419189
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.38.87
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.38.6
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.28.55
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2238.5
Yeast extract spreadYeast extract spread3671.8000040.53.180001347.48.3
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.48.06
Hearts Of PalmRaw Hearts Of Palm2280.40.0910.0260.1505134NANANA2.985.367.4
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.66.57
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.66.53
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425426.2
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.26.13
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.721426.1
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.55.9
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.45.9
Fireweed LeavesRaw Fireweed Leaves2045.46NANANA038NANANANA219.355.28
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.45.1
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.7304.96
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.74.86
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.54.8
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.84.64
Lemon Grass Raw Lemon Grass 1960.970.240.0620.27050.2NANANANANA3.64.43
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.6522274.37
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621404.37
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.74.23
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans248141.950.947018.7NANANANA1.6264.17
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.54.07
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.54.05
Morel MushroomsRaw Morel Mushrooms61.51.130.1300.43NA101.201.205.566.24.03
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.74
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.141143.97
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.4283.95
Irishmoss SeaweedRaw Irishmoss Seaweed970.320.0650.0020.004024.41.2NANANA2.5833.87
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.43.83
Onions FlakesDry Onions Flakes6930.910.150.0180.34016574.2NANANA18.317.83.75
Root WasabiRaw Root Wasabi2161.25NANANA046.7NANANANA15.59.533.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2000.890.110.0690.33042NANANANANA17.53.18
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2761.40.370.240.33050NANANANA9.92183.14
Sprouted LentilsRaw Sprouted Lentils2101.10.110.0750.36044NANANANANA17.83
Almond pasteNuts, almond paste909555.20.391109572NANANA9.53182.94
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3991.60.230.040.37089.6NANANANANA5.92.84
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 2621.30.350.230.320478.85NANANA12.7172.8
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.52.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.52.8
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.52.78
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt1110.440.0990.0060.062028.67.62NANANA4.173.12.64
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.72.58
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.52.56
Green PeasRaw Green Peas1610.790.140.0690.3028.711.30.770.249.911.310.82.46
Kelp SeaweedRaw Kelp Seaweed85.31.10.490.0080.040191.2NANANA2.583.332.44
Boiled Green PeasBoiled and Drained Green Peas1670.440.0770.0380.1603111.80.810.2610.41110.62.36
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.2262.32
GarlicRaw Garlic2960.990.180.040.45065.62NANANA4.1712.62.3
EppawRaw Eppaw2983.57NANANA063NANANANANA9.132.3
Canned Hearts Of PalmHearts of palm, canned55.61.230.260.0380.3609.17NANANANA4.7652.3
Bamboo ShootsRaw Bamboo Shoots53.60.60.140.040.23010.35.95NANANA4.375.162.2
EpazoteRaw Epazote63.51.03NANANA014.8NANANANA7.540.652.2
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV43.70.20.02800.07908.533.4NANANA1.24.962.2
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini43.70.20.02800.07908.533.4NANANA1.24.962.2
Japanese ChestnutsRaw Japanese Chestnuts3061.050.150.0260.24069.3NANANANANA4.472.2
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.62.2
ParsleyFresh Parsley71.41.570.260.0160.23012.61.7NANANA6.555.92.12
Sprouted PeasRaw Sprouted Peas2461.350.250.120.53053.8NANANANANA17.52.1
Laver SeaweedRaw Laver Seaweed69.50.560.120.0020.0080100.97NANANA0.611.52.1
Steamed Soybeans SproutsSteamed Sprouted Soybeans1618.831.220.594.40131.03NANANA1.6172.06
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1920.750.190.130.18040.36.4NANANA9.926.32.04
Shiitake MushroomsRaw Shiitake Mushrooms67.50.97NANANANA13.54.7204.7204.964.452.04
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.32.04
Sun-dried Chile PeppersSun-dried Hot Chile Peppers64311.51.60.0466.06013981.5NANANA57212.02
Young Cowpeas Raw Young Cowpeas 1790.690.180.130.17037.45.95NANANA9.925.852
In Pod Fava BeansRaw In Pod Fava Beans1751.450.230.060.6203518.3NANANA1515.72
Green SoybeansRaw Green Soybeans29213.51.560.755.6022NANANANA8.3325.71.96
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1551.60.190.590.34029.8NANANANANA141.92
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried77.40.690.06400.3015.20.600.607.146.851.9
Macronutrients in Top 100 Vegetables & Nuts with the highest Zinc content per 7 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 7 ounces.
Top 5 vegetables & nuts with most amount of zinc per 7 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds