Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.6
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
PecansPecans nuts991.7143.61726.38223935815.406.425
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.6
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
Yeast extract spreadYeast extract spread950.35NA5.732550.37NA14729773947915.9458
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
Hearts Of PalmRaw Hearts Of Palm25.50.91NA2.414NANA19825600.99205.399
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4
Plain Almond ButterPlain Almond Butter no Salt4921.32NA4.953953.02NA72010603.49.924.662.32
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added4121.35NA5.23883.5NA6619915.81.44.353.97
Blanched AlmondsNuts, almonds, blanched3351.46NA4.653802.6NA6829344.54274.26.4
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.2
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1160.75NA0.571361.6NA3068040.85202.9895
Toasted Dried CoconutToasted Dried Coconut Meat38.31.15NA4.81303.97NA299785NA52.42.91.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed371.14NA4.761303.94NA296781NA52.42.92.37
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
Onions FlakesDry Onions Flakes3640.59NA2.21301.97NA42922997.129.82.685.57
Root WasabiRaw Root Wasabi1810.22NA1.46980.55NA113805NA242.398
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.120
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.61.03NA2.98912.93NA132605NA272.0370.7
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 32.60.26NA3711.12NA1735324.87.1294
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt4.251.27NA0.62200.29NA41166355.671.9118
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.76112
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
Boiled Green PeasBoiled and Drained Green Peas38.30.25NA2.255.30.74NA1663842.74.251.7110
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.6483
EppawRaw Eppaw1560.33NA1.6345.41.55NA2344821.28171.6385
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Bamboo ShootsRaw Bamboo Shoots18.40.27NA0.714.250.37NA83.67561.135.671.56129
EpazoteRaw Epazote3900.27NA2.661724.4NA1228971.28611.56126
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV25.50.71NA0.5712.80.2NA170635378.51.56131
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini25.50.71NA0.5712.80.2NA170635378.51.56131
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
Sprouted PeasRaw Sprouted Peas510.39NA3.279.40.62NA2345400.8528.31.588.3
Laver SeaweedRaw Laver Seaweed990.37NA2.552.831.4NA82.25050.99681.5121
Steamed Soybeans SproutsSteamed Sprouted Soybeans83.60.47NA1.86851NA1915030.85141.47113
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1810.19NA1.673.70.81NA72.35933.545.671.46107
Shiitake MushroomsRaw Shiitake Mushrooms2.830.2NA0.5828.30.33NA1594318.0812.81.46127
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1221.87NA1.28880.23NA2481534NA39.71.4670.4
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510
Young Cowpeas Raw Young Cowpeas 1790.18NA1.5672.30.79NA756113.265.671.43109
In Pod Fava BeansRaw In Pod Fava Beans52.40.57NA2.246.80.94NA1834711.1335.41.4103
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans22.70.55NA31570.63NA1464490.85201.37108
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried2.830.23NA0.75270.32NA1574628.937.11.36124
Minerals 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 minerals 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