Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143347.7
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA7824835
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.39428032.8
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738631.4
NattoNatto2110110167.3454.8012749NANANA5419430.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.428.5
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.2428024128
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.269702134900498424427.7
Peanut ButterSmooth Peanut Butter5880495950.39113024065041245721926.7
MisoMiso19806010.34.0524.802546260005412825.6
Fried TofuTofu, fried27002022913.5100088.627NANANA3918820
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918820
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.217.7
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719915.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.615.3
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13315
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.814.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10614.4
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA554814
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA639714
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA2815614
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.313
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA799012.7
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA6018211.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA869311.4
TempehTempeh192010825.42.4840.5076.427NANANA3720311.4
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.611
Canned White BeansBeans, white, mature seeds, canned11402.90.740.560.6702122.9NANANA4872.611
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.711
HummusHome Prepared Hummus17708611.40.7420.402012.7NANANA4048.611
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA388311
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.710.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA1049210.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.310.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt12603.80.880.521.170233NANANANA7780.410.3
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt110040.660.121.52019718NANANA547610
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.710
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt11803.90.540.281.37021129NANANA8383.410
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.490909.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt14904.91.260.961.1402793.6NANANA53919.6
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt11503.80.890.521.18020929NANANA70789.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt12103.80.830.091.960233NANANANA6767.69
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt11804.51.40.841.030211NANANANA7083.38.8
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned8302.80.720.550.660151NANANANA6355.48.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10503.81.160.091.2019220NANANA7670.28.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.48.3
Canned Navy BeansBeans, navy, mature seeds, canned11304.31.120.85102052.8NANANA5175.37.7
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.87.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA60817.4
Canned CowpeasCanned Common Cowpeas7705.51.440.871.50136NANANANA3347.47
Canned Great Northern BeansBeans, great northern, mature seeds, canned11403.91.20.720.89021014NANANA4973.76.5
Canned Large Lima BeansLima beans, large, mature seeds, canned7901.70.390.230.520149NANANANA4849.36.5
Canned Refried Beans, fat-freeRefried beans, canned, fat-free7904.50.931.531.3401356.1006.14753.46.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.56.4
Canned Chickpeas Canned Chickpeas , Solids139027.72.140.369.3022540NANANA6470.56.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids8103.61.250.510.83014818.50018.54352.26.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7102.20.370.070.840124NANANANA3754.76.2
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.455706.1
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids11709.7NANANA0208NANANANANA70.45.9
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids138024.72.130.369.27022940NANANA6370.45.9
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA785.9
Canned Refried BeansRefried beans, canned, traditional style900206.31.73.601365.4005.43749.85.8
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids8205.61.231.180.86015210NANANA46465.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt8205.61.161.180.86015210NANANA46465.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned9102.90.750.570.6801662.3NANANA6960.35.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium9102.90.750.570.6801662.3NANANA6960.35.4
Canned Kidney BeansCanned All Types Kidney Beans84061.40.821.06014518.50018.54352.24.6
Tofu YogurtTofu yogurt940182.61.169016012.4NANANA2353.1
Macronutrients in Top 70 Cooked Legumes with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Zinc per 1 kilogram.
Top 5 cooked legumes with most amount of zinc per 1 kilogram are:
- Dry-roasted Soybeans
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Soybeans roasted without salt
- Natto