Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.810.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.610.3
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.310.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA171710.2
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.69.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.27.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.77.75
Dried Shiitake MushroomsMushrooms, shiitake, dried2960.990.230.0130.14075.42.2NANANA11.59.67.66
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.5307.64
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.827.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA14177.16
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.76.45
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.25.8
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.25.8
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.35.6
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.3175.35
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.25.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.35.3
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.65.16
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA26215.12
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.55.07
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.34.9
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.3174.62
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.54.6
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.174.53
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.24.47
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.34.34
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.74.3
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.64.3
Yeast extract spreadYeast extract spread1850.9000020.41.60006.5244.2
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.34.06
Hearts Of PalmRaw Hearts Of Palm1150.20.0460.0130.076025.617NANANA1.52.73.73
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.7511213.3
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.3213.3
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.12
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.23.1
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.23.07
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.42.97
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA112.97
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.66
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.252.57
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.4152.5
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7152.45
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.3182.4
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.3212.34
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.822.23
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.72.2
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6202.2
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.92.13
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.10.990.473.5409.4NANANANA0.8132.1
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.32.05
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.32.04
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.122.03
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.882
Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.52
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3142
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.51.95
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.31.93
Onions FlakesDry Onions Flakes3490.460.0780.0090.17083.337.4NANANA9.28.951.9
Root WasabiRaw Root Wasabi1090.63NANANA023.5NANANANA7.84.81.62
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.81.6
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.70.190.120.17025NANANANA591.58
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.961.5
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.891.48
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.971.43
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1320.660.180.120.16023.84.46NANANA6.48.51.42
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.6121.42
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.821.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.41.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt560.220.050.0030.031014.43.84NANANA2.11.561.33
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.91.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.81.3
Green PeasRaw Green Peas810.40.0710.0350.15014.55.670.390.1255.75.41.24
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.681.23
Boiled Green PeasBoiled and Drained Green Peas840.220.0390.0190.082015.65.930.410.135.25.55.361.2
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.1131.17
GarlicRaw Garlic1490.50.0890.020.230331NANANA2.16.361.16
EppawRaw Eppaw1501.8NANANA031.7NANANANANA4.61.15
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.521.15
Bamboo ShootsRaw Bamboo Shoots270.30.0690.020.1105.23NANANA2.22.61.1
EpazoteRaw Epazote320.52NANANA07.44NANANANA3.80.331.1
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV220.10.01400.0404.31.72NANANA0.62.51.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini220.10.01400.0404.31.72NANANA0.62.51.1
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.1
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.331.1
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.971.07
Sprouted PeasRaw Sprouted Peas1240.680.120.0610.27027NANANANANA8.81.05
Laver SeaweedRaw Laver Seaweed350.280.0610.0010.00405.10.49NANANA0.35.81.05
Steamed Soybeans SproutsSteamed Sprouted Soybeans814.450.620.32.206.530.52NANANA0.88.471.04
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 970.380.0960.0680.093020.33.23NANANA53.171.03
Shiitake MushroomsRaw Shiitake Mushrooms340.49NANANANA6.82.3802.3802.52.241.03
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.21.03
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3245.80.810.0233.0607041NANANA28.710.61.02
Young Cowpeas Raw Young Cowpeas 900.350.090.0630.0870193NANANA52.951
In Pod Fava BeansRaw In Pod Fava Beans880.730.120.030.31017.69.2NANANA7.57.91
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2130.99
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans780.810.0980.30.17015NANANANANA7.070.97
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried390.350.03200.1507.680.300.303.63.450.96
Macronutrients 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 macronutrients in all vegetables & nuts , sorted by most amount of Zinc per 100 grams.
Top 5 vegetables & nuts with most 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