Sesame FlourHigh fat Sesame Flour5.955.330.5726.55.80.3NA61.5000NANA21
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5.950.0670.10.570.110.073NA1800.60NANA20.4
Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA20.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5.952.40.9210.81.350.29NA1910000.5020.3
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.719.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.515.5
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.5015.4
Dried Shiitake MushroomsMushrooms, shiitake, dried00.62.522843.51.9NA32306.953060015.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.140.38.81.130.2NA11303.5701.18.9315
Dried PepeaoPepeao, dried01.640.695.9542.71.9NA31802.780NANA15
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.60.59.10.11.6NA194000NANA14.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.33013.4
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.510712.8
Dried Agar SeaweedSeaweed, agar, dried00.020.440.460.6NA11510009.9248.411.5
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.711.5
Roasted CashewsDry Roasted Cashew Nuts00.40.42.782.420.51NA1370001.836911
Oil Roasted CashewsOil Roasted Cashew Nuts00.720.433.451.750.64NA49.600.601.836910.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.640.578.33141.6NA47202.780NANA10.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.210.4914141.6NA47002.78051.85.3610.5
Cashew ButterPlain Cashew Butter no Salt00.620.373.172.40.5NA135000NANA10.2
Dried ChivesFreeze-dried Chives67771.82.9811.74.23.96NA214013100NANA10
Roasted PecansDry Roasted Pecans140.890.212.31.40.37NA31.801.402.58NA10
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.809.92
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.110.3213.42.321.1NA47005.36045.4NA9.7
TahiniSesame Butter from Roasted Kernels5.952.420.94111.380.3NA1940000.509.17
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA9.1
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.959
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.920.940.222.41.460.37NA29.801.405.02NA8.87
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.538.6
HickorynutsDried Hickorynuts141.720.261.83.470.38NA79.403.970NANA8.55
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA8.5
Yeast extract spreadYeast extract spread046.434.72539.130NA75130.9900008.3
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.208.06
Hearts Of PalmRaw Hearts Of Palm5.950.0990.361.8NA1.6NA47.601600.9907.4
Roasted AlmondsDry Roasted Almonds00.152.387.20.640.27NA10900047.406.57
Plain Almond ButterPlain Almond Butter no Salt00.0811.866.260.630.21141050004806.53
AlmondsNuts, almonds00.412.267.180.930.2711387.30005106.2
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.366.13
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.181.557.270.450.23NA53.600051.506.1
Blanched AlmondsNuts, almonds, blanched00.381.46.950.620.23NA970004705.9
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA5.9
Fireweed LeavesRaw Fireweed Leaves3570.0650.279.282.71.25NA22204.370NANA5.28
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA5.1
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5.950.670.244.071.831.23NA17507.54030.3NA4.96
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030284.86
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers76662.42.414.70.974.4NA4540377007.942274.8
Roasted PistachiosDry Roasted Pistachio Nuts25.81.380.462.7212.23NA10105.9504.3264.64
Lemon Grass Raw Lemon Grass 00.130.272.20.0990.16NA14905.160NANA4.43
Blanched HazelnutsBlanched Hazelnuts Or Filberts3.970.940.223.081.61.16NA15503.97034.7NA4.37
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA4.37
Dried Oriental RadishesRadishes, oriental, dried00.541.356.753.671.23NA5850000.028.934.23
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans20.830.382.22.360.33NA2520240NANA4.17
Toasted Dried CoconutToasted Dried Coconut Meat00.120.21.221.620.61NA1802.980NANA4.07
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.120.21.21.60.6NA1802.980NANA4.05
Morel MushroomsRaw Morel Mushrooms00.140.414.470.870.27NA18NANA409NANA4.03
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.64
Dried SpirulinaDried Spirulina Seaweed57.54.727.325.46.90.72NA18702009.9250.63.97
Sun-dried TomatoesTomatoes, sun-dried87.31.050.97184.150.66NA135077.800.0285.33.95
Irishmoss SeaweedRaw Irishmoss Seaweed120.030.921.180.350.14NA36105.9501.739.923.87
Dried ShallotsFreeze-dried Shallots20.60.222.83.32NA230077.400.367.743.83
Onions FlakesDry Onions Flakes20.990.21.962.743.18NA329014900.367.543.75
Root WasabiRaw Root Wasabi3.970.260.231.470.40.54NA35.70830NANA3.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils3.970.440.182.41.130.33NA1330250NANA3.18
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared7.940.490.141.60.470.21NA37107.940NANA3.14
Sprouted LentilsRaw Sprouted Lentils3.970.450.252.241.150.38NA198032.70NANA3
Almond pasteNuts, almond paste00.160.822.820.220.071NA14500.202702.94
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7.940.89NA1.40.920.83NA117055.60NANA2.84
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 7.940.520.131.440.420.19NA28005.1600.6732.8
Dried Ancho PeppersPeppers, ancho, dried20280.364.4712.73.957NA13703.970NANA2.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA2.8
Dried Pasilla PeppersPeppers, pasilla, dried35480.346.3414.23.168.4NA337012.70NANA2.78
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.0730.342.987.120.32NA41.700.655.6002.64
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA2.58
Roasted Macadamia NutsDry Roasted Macadamia Nuts01.40.174.51.20.71NA2001.401.1302.56
Green PeasRaw Green Peas75.40.530.264.150.210.34NA129079.400.2649.22.46
Kelp SeaweedRaw Kelp Seaweed120.0990.30.931.270.004NA35705.9501.731312.44
Boiled Green PeasBoiled and Drained Green Peas79.40.510.340.30.43NA12502800.2851.42.36
Sprouted SoybeansRaw Sprouted Soybeans20.670.232.281.840.35NA341030.40NANA2.32
GarlicRaw Garlic00.40.221.41.22.45NA5.9506200.163.372.3
EppawRaw Eppaw00.220.240.62.320.35NA47.6025.80NANA2.3
Canned Hearts Of PalmHearts of palm, canned00.0220.110.870.250.044NA77.4015.70NANA2.3
Bamboo ShootsRaw Bamboo Shoots20.30.141.20.320.48NA1407.940202.2
EpazoteRaw Epazote5.950.0560.691.270.360.3NA42707.140NANA2.2
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.190.977.542.980.22NA55.60.2025320.0202.2
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.190.977.542.980.222549.60.205.950.0202.2
Japanese ChestnutsRaw Japanese Chestnuts3.970.680.322.980.410.56NA930520NANA2.2
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.42.2
ParsleyFresh Parsley8350.170.192.60.790.18NA302026401.532552.12
Sprouted PeasRaw Sprouted PeasNA0.450.316.132.040.53NA286020.60NANA2.1
Laver SeaweedRaw Laver Seaweed5160.190.892.91.030.32NA290077.4027.942.1
Steamed Soybeans SproutsSteamed Sprouted Soybeans3.970.410.112.171.470.21NA159016.500.421402.06
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 79.40.20.292.80.310.13NA25204.3700.4452.82.04
Shiitake MushroomsRaw Shiitake MushroomsNA0.030.437.72.980.581225.8NANA35.7NANA2.04
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted29.80.810.4814.720.83NA1170150NANA2.04
Sun-dried Chile PeppersSun-dried Hot Chile Peppers26270.162.417.21.91.6NA101062.306.232152.02
Young Cowpeas Raw Young Cowpeas 81.40.220.292.880.30.13NA33304.960NANA2
In Pod Fava BeansRaw In Pod Fava Beans33.70.260.584.460.450.21NA29407.3402.3812
Green SoybeansRaw Green Soybeans180.860.353.270.290.13NA327057.50NANA1.96
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.760.472.51.70.39NA210034.30NANA1.92
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.20.547.682.70.35NA27.80041.7001.9
Vitamins in Top 100 Nuts & Vegetables with the highest Zinc content per 7 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 7 ounces.
Top 5 nuts & vegetables 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