Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Dried Shiitake MushroomsMushrooms, shiitake, dried43.720.5NA6.835244.67NA1167608818351.630.437.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.75
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.214
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.7
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.45
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
PecansPecans nuts2784.7639.7104801862109916271501814
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.5
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
Yeast extract spreadYeast extract spread2660.97NA167141.04NA41383351101341516.6162
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
Hearts Of PalmRaw Hearts Of Palm71.42.56NA6.739.7NANA55671682.7855.615276
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.57
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.5
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.971211
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.818
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.6281
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.7323
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3252.1NA1.63814.5NA85722502.455.68.33267
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.97
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.63
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
Onions FlakesDry Onions Flakes10201.65NA6.153655.5NA120364382083.37.515.6
Root WasabiRaw Root Wasabi5080.62NA4.12741.55NA3182254NA67.56.43274
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.27255
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.8756
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1392.9NA8.332548.2NA3691695NA75.45.68198
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 910.73NA8.41983.14NA484148813.5205.64262
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt123.56NA1.7555.60.81NA11546498165.28331
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
Green PeasRaw Green Peas990.7NA5.831311.63NA4299687.14204.92313
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
Boiled Green PeasBoiled and Drained Green Peas1070.69NA6.11552.1NA46410767.54124.72309
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.64274
GarlicRaw Garlic7181.2NA6.75996.64NA607159256.467.54.6232
EppawRaw Eppaw4370.93NA4.561274.34NA65513493.5747.64.56238
Canned Hearts Of PalmHearts of palm, canned2300.53NA12.41515.53NA2587032.7816914.56358
Bamboo ShootsRaw Bamboo Shoots51.60.75NA2121.04NA23421153.18164.37361
EpazoteRaw Epazote10910.75NA7.4648012.3NA34125123.571714.37354
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV71.42NA1.635.70.56NA4761778103244.37366
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini71.42NA1.635.70.56NA4761778103244.37366
Japanese ChestnutsRaw Japanese Chestnuts1232.23NA5.751946.3NA2861306NA55.64.37244
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
ParsleyFresh Parsley5480.59NA24.61980.64NA23021990.42224.25348
Sprouted PeasRaw Sprouted Peas1431.08NA8.972221.74NA65515122.479.44.17247
Laver SeaweedRaw Laver Seaweed2781.05NA7.147.943.92NA23014132.781914.17337
Steamed Soybeans SproutsSteamed Sprouted Soybeans2341.3NA5.22382.8NA53614092.439.74.13315
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 5080.53NA4.452062.27NA20216599.92164.1300
Shiitake MushroomsRaw Shiitake Mushrooms7.940.56NA1.6379.40.91NA445120722.635.74.1356
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.1197
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.4
Young Cowpeas Raw Young Cowpeas 5000.52NA4.372022.22NA21017119.13164306
In Pod Fava BeansRaw In Pod Fava Beans1471.6NA6.151312.62NA51213183.18993.97288
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans63.51.54NA8.374411.77NA40912582.455.63.85302
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried7.940.65NA2.175.40.89NA441129425203.8348
Minerals in Top 100 Nuts & Vegetables with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of minerals in all nuts & vegetables , sorted by most amount of Zinc per 14 ounces.
Top 5 nuts & vegetables with most amount of zinc per 14 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds