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Spices
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Fruits
Vegetables
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Legumes
Cereals
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
MisoMiso1441.06NA6.31212.17NA40253017.794146.46109
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.74465
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.2
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.7679
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.68310

Minerals in Top 100 Legumes with the highest Zinc content per 500 kcal

In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Zinc per 500 calories.

Top 5 legumes with most amount of zinc per 500 calories are:

  1. Boiled Hyacinth Beans
  2. Shoyu Soy Sauce
  3. Raw Adzuki Beans
  4. Natto
  5. Boiled Adzuki Beans