Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA15
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA14.6
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA14.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.35014.5
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3614
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.311
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.35011
Dried Shiitake MushroomsMushrooms, shiitake, dried00.431.820311.37NA23104.962180011
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.3811
Dried PepeaoPepeao, dried01.170.54.2530.51.35NA227020NANA10.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA10
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.409.54
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.49.14
Dried Agar SeaweedSeaweed, agar, dried00.0140.310.294.30.43NA8220007.134.68.22
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.38.2
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.3497.94
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.3497.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA7.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.837.5
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA7.3
Dried ChivesFreeze-dried Chives48411.282.138.3632.83NA15309360NANA7.26
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA7.2
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.1
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA6.93
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.3506.55
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA6.5
PecansPecans nuts4.250.940.181.651.220.3323101.56024.966.42
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA6.34
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.16.15
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA6.1
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA6.07
Yeast extract spreadYeast extract spread033251816.520NA53670.7100005.94
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990805.75
Hearts Of PalmRaw Hearts Of Palm4.250.0710.261.28NA1.15NA34011.300.7105.3
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA780003404.7
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.304.66
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.304.42
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.38
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.30003704.35
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.704.2
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA4.2
Fireweed LeavesRaw Fireweed Leaves2550.0470.196.631.930.9NA15903.10NANA3.77
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA3.64
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA3.54
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3203.47
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers54761.71.710.50.693.15NA3250269305.671623.4
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.73.3
Lemon Grass Raw Lemon Grass 00.0920.191.560.0710.11NA10603.70NANA3.16
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA3.1
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA3.1
Dried Oriental RadishesRadishes, oriental, dried00.380.964.82.620.88NA4180000.0146.383
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1.40.60.271.561.70.24NA1800170NANA2.98
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA2.9
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA2.9
Morel MushroomsRaw Morel Mushrooms00.0980.293.20.620.19NA12.8NANA292NANA2.88
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.432.85
Dried SpirulinaDried Spirulina Seaweed413.375.2184.930.52NA133014.307.1362.83
Sun-dried TomatoesTomatoes, sun-dried62.40.750.69132.960.47NA96055.600.014612.82
Irishmoss SeaweedRaw Irishmoss Seaweed8.50.0210.660.840.250.098NA25804.2501.237.12.76
Dried ShallotsFreeze-dried Shallots1.40.430.141.422.37NA164055.300.265.532.74
Onions FlakesDry Onions Flakes1.40.710.141.41.962.27NA235010600.265.42.68
Root WasabiRaw Root Wasabi2.830.190.161.050.290.39NA25.5059.40NANA2.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2.830.310.131.70.810.23NA950180NANA2.27
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5.670.350.11.150.340.15NA26505.670NANA2.24
Sprouted LentilsRaw Sprouted Lentils2.830.320.181.60.820.27NA142023.40NANA2.14
Almond pasteNuts, almond paste00.120.5920.160.051NA10300.1401902.1
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.670.64NA0.990.660.59NA83.6039.70NANA2.03
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 5.670.370.0911.030.30.13NA20003.700.43522
Dried Ancho PeppersPeppers, ancho, dried14490.253.29.082.825NA9802.830NANA2
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA2
Dried Pasilla PeppersPeppers, pasilla, dried25340.244.53102.256NA24109.070NANA2
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.0520.242.135.10.23NA29.800.4339.7001.9
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA1.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.8101.83
Green PeasRaw Green Peas540.380.192.960.150.24NA92056.700.18351.76
Kelp SeaweedRaw Kelp Seaweed8.50.0710.210.670.910.003NA25504.2501.23941.74
Boiled Green PeasBoiled and Drained Green Peas56.70.370.212.860.220.31NA89.302000.236.71.7
Sprouted SoybeansRaw Sprouted Soybeans1.40.480.171.631.30.25NA244021.70NANA1.66
GarlicRaw Garlic00.280.160.990.841.75NA4.25044.200.112.41.64
EppawRaw Eppaw00.160.170.431.660.25NA34018.40NANA1.63
Canned Hearts Of PalmHearts of palm, canned00.0160.0810.620.180.031NA55.30110NANA1.63
Bamboo ShootsRaw Bamboo Shoots1.40.210.0990.850.230.34NA9.9205.6701.401.56
EpazoteRaw Epazote4.250.040.490.910.250.22NA30505.10NANA1.56
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.130.695.42.130.16NA39.70.14018090.01401.56
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.130.695.42.130.161835.40.1404.250.01401.56
Japanese ChestnutsRaw Japanese Chestnuts2.830.490.232.130.290.4NA66.6037.30NANA1.56
CoconutRaw Coconut Meat00.0940.0280.770.430.077NA3704.6800.340.281.56
ParsleyFresh Parsley5970.120.141.860.570.13NA215018901.0623251.5
Sprouted PeasRaw Sprouted PeasNA0.320.224.381.460.38NA204014.70NANA1.5
Laver SeaweedRaw Laver Seaweed3690.140.632.10.740.23NA207055.301.45.671.5
Steamed Soybeans SproutsSteamed Sprouted Soybeans2.830.290.0751.551.050.15NA113011.800.31001.47
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 56.70.140.2120.220.092NA18003.100.3137.71.46
Shiitake MushroomsRaw Shiitake MushroomsNA0.0210.315.52.130.428.5818.4NANA25.5NANA1.46
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.30.580.3410.51.430.6NA83.6010.80NANA1.46
Sun-dried Chile PeppersSun-dried Hot Chile Peppers18770.111.712.31.361.15NA72.3044.504.451531.45
Young Cowpeas Raw Young Cowpeas 580.160.212.060.210.095NA23803.540NANA1.43
In Pod Fava BeansRaw In Pod Fava Beans240.190.413.20.320.15NA21005.2401.64581.4
Green SoybeansRaw Green Soybeans12.80.620.252.340.210.092NA2340410NANA1.4
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.540.331.81.20.28NA150024.50NANA1.37
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.140.395.51.930.25NA200029.8001.36
Vitamins in Top 100 Nuts & Vegetables with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of vitamins in all nuts & vegetables , sorted by most amount of Zinc per 5 ounces.
Top 5 nuts & vegetables 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