Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.46.76
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA11354.98
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.74.65
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.64.45
NattoNatto29915.62.261.047.760186.93NANANA7.6527.54.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.54.04
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.3343.95
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.53.93
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.08313.8
MisoMiso2818.51.450.573.50368.88.5007.65183.63
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.72.82
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.72.82
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.72.5
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.22.23
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.62.17
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA192.13
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.8112.04
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA152.04
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.82
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.81.96
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.97221.96
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.2111.83
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.81.8
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.5261.63
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1930.650.170.130.15034.7NANANANA1213.21.6
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.81.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.61.6
Canned White BeansBeans, white, mature seeds, canned1620.410.10.0790.0950300.41NANANA6.810.31.6
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.71.55
HummusHome Prepared Hummus251121.60.12.9028.50.38NANANA5.676.91.55
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.81.53
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.31.5
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.7131.5
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1980.880.140.250.19NA370.52000.521511.71.46
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1790.540.120.0740.17033NANANANA1111.41.46
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1560.570.0940.0170.220282.58NANANA7.6510.81.43
Boiled Kidney BeansBoiled All Types Kidney Beans1800.710.10.240.15032.30.45NANANA9.0712.31.4
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1670.550.0770.040.190304.1NANANA11.8121.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2030.920.190.190.140370.48000.4812.812.81.4
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2110.690.180.140.16039.60.51NANANA7.5131.36
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1630.540.130.0740.17029.64.1NANANA9.92111.35
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1720.540.120.0130.28033NANANANA9.59.61.28
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1670.640.20.120.15030NANANANA9.92121.25
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1180.40.10.0780.094021.4NANANANA8.937.851.2
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1490.540.160.0130.170272.83NANANA10.89.951.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.71.18
Canned Navy BeansBeans, navy, mature seeds, canned1600.610.160.120.140290.4NANANA7.2310.71.1
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1840.50.130.0960.11034.50.45NANANA11.811.61.08
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1721.30.460.190.31029.5NANANANA8.511.51.05
Canned CowpeasCanned Common Cowpeas1090.780.20.120.21019.3NANANANA4.686.70.99
Canned Great Northern BeansBeans, great northern, mature seeds, canned1620.550.170.10.13029.82NANANA6.9510.40.92
Canned Large Lima BeansLima beans, large, mature seeds, canned1120.240.0550.0330.074021NANANANA6.870.92
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1120.640.130.220.190190.86000.866.667.570.92
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.3100.91
Canned Chickpeas Canned Chickpeas , Solids1973.930.30.0511.30325.7NANANA9.07100.89
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.510.180.0720.120212.62002.626.17.40.88
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1010.310.0520.010.12017.6NANANANA5.247.750.88
Canned Pinto BeansCanned Pinto Beans, Solids1621.280.220.220.16028.70.77000.777.89.90.86
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1661.37NANANA029.4NANANANANA9.980.84
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1963.50.30.0511.3032.45.67NANANA8.939.980.84
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA110.84
Canned Refried BeansRefried beans, canned, traditional style1282.850.890.240.51019.20.77000.775.247.060.82
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1160.790.170.170.12021.51.45NANANA6.526.520.79
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1160.790.160.170.12021.51.45NANANA6.526.520.79
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1290.410.110.0810.096023.50.33NANANA9.88.550.77
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1290.410.110.0810.096023.50.33NANANA9.88.550.77
Canned Kidney BeansCanned All Types Kidney Beans1190.850.20.120.15020.62.62002.626.17.40.65
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.960.44
Macronutrients in Top 70 Cooked Legumes with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Zinc per 5 ounces.
Top 5 cooked legumes with most amount of zinc per 5 ounces are:
- Dry-roasted Soybeans
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Soybeans roasted without salt
- Natto