Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA42.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA41
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA40.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.99040.6
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.439.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652931
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99030.8
Dried Shiitake MushroomsMushrooms, shiitake, dried01.25.0456873.83NA6470146110030.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.221830.3
Dried PepeaoPepeao, dried03.281.41285.33.77NA63505.560NANA30
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA28.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67026.7
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721425.6
Dried Agar SeaweedSeaweed, agar, dried00.040.880.8121.2NA2302000209723
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713523
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.6513822.2
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.6513821.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA21
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.721
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA20.5
Dried ChivesFreeze-dried Chives135543.575.9523.48.377.92NA429026190NANA20.3
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA20
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140020
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA19.4
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.99018.3
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA18
PecansPecans nuts122.60.524.633.430.839087.304.3705.561418
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA17.7
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231717.2
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA17
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA17
Yeast extract spreadYeast extract spread09369.550618.30NA150262000016.6
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.4016
Hearts Of PalmRaw Hearts Of Palm120.20.713.57NA3.2NA95031.802015
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA21800095013
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.4122721000096013
AlmondsNuts, almonds00.814.514.41.870.54226175000102012.4
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.712.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA107000103012
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA19400094011.8
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA11.8
Fireweed LeavesRaw Fireweed Leaves7140.130.5418.65.42.5NA44508.730NANA10.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA10.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA9.92
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.49.72
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA909075410164539.57
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.49.3
Lemon Grass Raw Lemon Grass 00.260.544.370.20.32NA298010.30NANA8.85
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA8.73
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA8.73
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.04188.45
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3.971.670.754.374.720.67NA504047.60NANA8.33
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA8.14
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA8.1
Morel MushroomsRaw Morel Mushrooms00.270.818.941.750.54NA35.7NANA818NANA8.06
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.27.98
Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA3730400201017.94
Sun-dried TomatoesTomatoes, sun-dried1752.11.94368.31.3NA270015600.041717.9
Irishmoss SeaweedRaw Irishmoss Seaweed240.061.852.350.70.27NA72201203.45207.74
Dried ShallotsFreeze-dried Shallots3.971.20.43.975.66.65NA460015500.7115.57.66
Onions FlakesDry Onions Flakes3.9720.43.935.486.35NA659029800.71157.5
Root WasabiRaw Root Wasabi7.940.520.452.950.811.1NA71.401660NANA6.43
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils7.940.870.364.762.270.65NA2660500NANA6.35
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared160.970.283.20.940.42NA7420160NANA6.27
Sprouted LentilsRaw Sprouted Lentils7.940.90.514.482.30.75NA397065.50NANA6
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.705.87
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted161.8NA2.781.851.66NA23401110NANA5.68
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 161.030.252.90.850.38NA560010.301.21465.64
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA5.64
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA5.6
Dried Pasilla PeppersPeppers, pasilla, dried70960.6812.728.56.316.8NA675025.40NANA5.56
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.150.675.9514.20.63NA83.301.2111005.28
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA5.16
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.2605.1
Green PeasRaw Green Peas1511.060.528.30.410.67NA258015900.52984.92
Kelp SeaweedRaw Kelp Seaweed240.20.61.872.550.008NA71401203.452624.9
Boiled Green PeasBoiled and Drained Green Peas1591.030.598.020.610.86NA250056.400.561034.72
Sprouted SoybeansRaw Sprouted Soybeans3.971.350.474.563.70.7NA683060.70NANA4.64
GarlicRaw Garlic00.790.442.782.374.9NA12012400.326.754.6
EppawRaw Eppaw00.440.481.24.640.7NA95051.60NANA4.56
Canned Hearts Of PalmHearts of palm, canned00.0440.231.730.50.087NA155031.40NANA4.56
Bamboo ShootsRaw Bamboo Shoots3.970.60.282.40.640.95NA27.801603.9704.37
EpazoteRaw Epazote120.111.42.540.710.6NA853014.30NANA4.37
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.381.94155.950.44NA1110.4050640.0404.37
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.381.94155.950.4450990.40120.0404.37
Japanese ChestnutsRaw Japanese Chestnuts7.941.370.655.950.821.12NA18701040NANA4.37
CoconutRaw Coconut Meat00.260.0792.141.20.21NA10301300.950.794.37
ParsleyFresh Parsley16710.340.395.21.60.36NA603052802.9865094.25
Sprouted PeasRaw Sprouted PeasNA0.890.6212.34.11.05NA572041.30NANA4.17
Laver SeaweedRaw Laver Seaweed10320.391.775.832.070.63NA579015503.97164.17
Steamed Soybeans SproutsSteamed Sprouted Soybeans7.940.810.214.332.950.42NA31803300.832804.13
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1590.40.595.570.610.26NA50408.7300.871064.1
Shiitake MushroomsRaw Shiitake MushroomsNA0.060.8615.45.951.162451.6NANA71.4NANA4.1
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted59.51.630.9529.441.67NA2340300NANA4.1
Sun-dried Chile PeppersSun-dried Hot Chile Peppers52550.324.834.43.83.2NA2020125012.54294.05
Young Cowpeas Raw Young Cowpeas 1630.440.585.750.60.27NA66709.920NANA4
In Pod Fava BeansRaw In Pod Fava Beans67.50.531.158.930.890.41NA587014.704.61623.97
Green SoybeansRaw Green Soybeans35.71.730.696.550.580.26NA65501150NANA3.93
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans01.50.9353.40.79NA421068.70NANA3.85
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.391.115.45.40.69NA55.60083.3003.8
Vitamins in Top 100 Nuts & Vegetables with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in all nuts & vegetables , sorted by most amount of Zinc per 14 ounces.
Top 5 nuts & vegetables with most amount of zinc per 14 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds