Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA132312.3
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.810.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.610.3
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.310.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA171710.2
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.69.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.27.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.77.75
Dried Shiitake MushroomsMushrooms, shiitake, dried2960.990.230.0130.14075.42.2NANANA11.59.67.66
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.5307.64
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.827.5
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.67.27
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA14177.16
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.76.45
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.46.04
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.75.96
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.25.8
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.25.8
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.35.6
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.3175.35
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.25.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.35.3
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.65.16
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA26215.12
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.55.07
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7205.04
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824165.04
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.34.9
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.54.9
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.34.77
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.3174.62
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.54.6
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.174.53
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.24.47
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.34.34
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.74.3
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.64.3
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.14.24
Yeast extract spreadYeast extract spread1850.9000020.41.60006.5244.2
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.74.16
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.34.06
OatsOats3896.91.20.112.42066.3NANANANA10.6173.97
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6383.92
Hearts Of PalmRaw Hearts Of Palm1150.20.0460.0130.076025.617NANANA1.52.73.73
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.43.67
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.63.65
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.33.65
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.7233.63
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.33.63
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA11243.6
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.8253.5
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.722233.5
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.73.46
TriticaleTriticale3362.10.370.0610.85072NANANANANA133.45
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.53.37
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.23.35
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.33.33
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.7511213.3
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.3213.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.4283.28
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.63.28
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.63.27
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5263.27
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.73.2
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA25263.14
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.14
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.63.12
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.12
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.33.1
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7143.1
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.23.1
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.23.07
NattoNatto211111.60.735.48012.74.9NANANA5.419.43.03
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.42.97
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA112.97
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2142.97
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.62.96
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.62.87
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.142.85
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.52.83
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25212.8
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.42.8
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.62.8
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.52.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.28242.8
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.42.78
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.52.77
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.42.77
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.52.76
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.72.76
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.76
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.3242.68
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.7222.67
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.66
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.65
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.82.63
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.62.6
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.22.6
Macronutrients in Top 100 Legumes, Cereals, Nuts & Vegetables with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in all legumes, cereals, nuts & vegetables , sorted by most amount of Zinc per 100 grams.
Top 5 legumes, cereals, nuts & vegetables with most amount of zinc per 100 grams are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels