Sesame FlourHigh fat Sesame Flour3163NA307162.95NA1601839NA81.4211.8
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.92
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.37
Oil Roasted CashewsOil Roasted Cashew Nuts85.34.05NA125423.3NA1054125440.325.810.66.9
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1133.64NA13.52564.2NA2298974NA5.9510.52
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Cashew ButterPlain Cashew Butter no Salt85.34.35NA105121.6NA90710842329.810.25.87
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.22
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Sunflower Seed ButterSunflower Seed Butter no Salt1273.17NA8.186174.1NA132211432075.959.71.23
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.05
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
PecansPecans nuts1392.4205.022408.93315508147.54097
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.24
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
Yeast extract spreadYeast extract spread1330.49NA83570.52NA206416754.867078.381
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.8
Plain Almond ButterPlain Almond Butter no Salt6891.85NA6.935544.23NA100814844.76146.533.25
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added5771.9NA7.35444.9NA92513878.1426.15.56
Blanched AlmondsNuts, almonds, blanched4682.04NA6.55323.64NA95513086.3537.75.98.95
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.965
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
Blanched HazelnutsBlanched Hazelnuts Or Filberts2963.18NA6.5531825NA61513068.1404.3711.5
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.17133
Toasted Dried CoconutToasted Dried Coconut Meat53.61.6NA6.731835.56NA4191099NA73.44.072
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed51.61.6NA6.671835.52NA4151093NA73.44.053.3
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.95
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.8
Root WasabiRaw Root Wasabi2540.31NA2.041370.78NA1591127NA33.73.2137
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.9428
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted69.51.45NA4.171274.1NA185847NA37.72.8499
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.8131
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.951.78NA0.8727.80.4NA57.523249.27.942.64166
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.46156
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
Boiled Green PeasBoiled and Drained Green Peas53.60.34NA3.0677.41.04NA2325383.775.952.36155
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.3116
EppawRaw Eppaw2180.46NA2.363.52.17NA3276751.8242.3119
Canned Hearts Of PalmHearts of palm, canned1150.26NA6.275.42.77NA1293511.48452.3179
Bamboo ShootsRaw Bamboo Shoots25.80.38NA0.995.950.52NA11710581.67.942.2181
EpazoteRaw Epazote5460.38NA3.732406.15NA17112561.885.32.2177
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV35.70.99NA0.79180.28NA23888951.6122.2183
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini35.70.99NA0.79180.28NA23888951.6122.2183
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.1124
Laver SeaweedRaw Laver Seaweed1390.52NA3.573.971.96NA1157061.4952.1169
Steamed Soybeans SproutsSteamed Sprouted Soybeans1170.65NA2.61191.4NA2687041.2202.06158
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 2540.26NA2.221031.14NA1018304.967.942.04150
Shiitake MushroomsRaw Shiitake Mushrooms3.970.28NA0.8139.70.46NA22260311.3182.04178
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1712.62NA1.81230.32NA3472147NA55.62.0499
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214
Young Cowpeas Raw Young Cowpeas 2500.26NA2.21011.1NA1058554.567.942153
In Pod Fava BeansRaw In Pod Fava Beans73.40.8NA3.0865.51.3NA2566591.649.62144
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans31.80.77NA4.22200.89NA2046291.227.81.92151
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried3.970.32NA1.0537.70.44NA22064712.59.921.9174
Minerals 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 minerals 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