Sesame FlourHigh fat Sesame Flour32.70.2913.42.930.15NA31000NANA10.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds30.0340.0520.290.0560.037NA900.30NANA10.3
Watermelon Seed KernelsDried Watermelon Seed Kernels00.190.153.550.350.089NA58000NANA10.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels31.20.475.440.680.15NA960000.25010.2
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.99.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.37.8
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.2507.75
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.070.154.430.570.1NA5701.800.564.57.64
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.80.254.60.0510.8NA98000NANA7.16
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.6806.73
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33546.45
Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.9345.8
Roasted CashewsDry Roasted Cashew Nuts00.20.21.41.220.26NA690000.9234.75.6
Oil Roasted CashewsOil Roasted Cashew Nuts00.360.221.740.880.32NA2500.300.9234.75.35
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.330.294.27.060.81NA23801.40NANA5.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.110.257.047.040.8NA23701.40262.75.3
Cashew ButterPlain Cashew Butter no Salt00.310.191.61.20.25NA68000NANA5.16
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA5.07
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA5.04
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.403505
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0530.166.751.170.55NA23702.7023NA4.9
SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.85474.9
Soy NutsDry-roasted Soybeans00.430.761.060.470.23NA20504.60NA374.77
TahiniSesame Butter from Roasted Kernels31.220.475.450.690.15NA980000.2504.62
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA4.6
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.54.53
Oil Roasted PecansNuts, pecans, oil roasted, without salt added50.470.111.20.740.19NA1500.702.53NA4.47
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.34.34
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA4.3
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA4.3
Soy VermicelliVermicelli, made from soy2000NA0NA00000.513.84.24
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.6504.06
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.95703.92
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.63.67
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.63.65
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.53.65
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA3.63
Red LentilsRaw Pink Or Red Lentils30.510.111.50.350.4NA20401.70NANA3.6
Peanut SpreadLow Sugar Peanut Spread00.120.1216.41.230.47NA1440008.060.63.5
Split Green PeasRaw Split Green Peas70.720.243.60.960.14NA1501.800.12163.5
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.3953.37
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA3.35
Roasted AlmondsDry Roasted Almonds00.0771.23.640.320.14NA550002403.3
Plain Almond ButterPlain Almond Butter no Salt00.0410.943.160.320.157.35300024.203.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0850.089141.20.46NA12000.806.903.28
LentilsRaw Lentils20.870.212.62.140.54NA47904.500.4953.27
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.3303.27
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.0593.14
Roasted SoybeansSoybeans roasted without salt00.10.151.40.450.21NA21102.20NANA3.14
AlmondsNuts, almonds00.211.143.60.470.14574400025.603.12
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.73.1
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0920.783.670.230.12NA270002603.07
NattoNatto00.160.1900.220.13NA801300.01233.03
Blanched AlmondsNuts, almonds, blanched00.190.713.50.310.12NA4900023.802.97
Dried PilinutsNuts, pilinuts, dried20.910.0930.520.480.12NA6000.6NANANA2.97
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA2.85
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.7262.83
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA2.8
Chickpea flourChickpea flour (besan)20.490.111.760.610.49NA4370000.839.12.8
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.22192.8
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.62.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.110.1113.71.120.42NA920006.30.52.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.150.214.410.47NA970004.9302.77
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.8292.76
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA2.76
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.5192.68
Peanut ButterSmooth Peanut Butter00.110.11131.040.55NA350005.9402.67
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.92.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried40.80.383.50.480.66NA109061.30NANA2.57
MisoMiso40.0980.230.910.340.2NA190.08000.0129.32.56
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.72.55
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts30.340.122.050.920.62NA8803.8015.3NA2.5
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015142.45
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.17132.34
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.2262.3
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.62.28
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.62.2
Blanched HazelnutsBlanched Hazelnuts Or Filberts20.480.111.550.820.59NA7802017.5NA2.2
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA2.2
Toasted Dried CoconutToasted Dried Coconut Meat00.0610.10.620.820.31NA901.50NANA2.05
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0610.10.610.810.3NA901.50NANA2.04
Dried CoconutDried Coconut Meat00.060.10.60.80.3NA901.500.440.32
Fried TofuTofu, fried10.170.050.10.140.099NA270000.047.82
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.170.050.10.140.099NA27000NANA2
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA1.92
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA1.9
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.120.0640.720.430.096NA121000NANA1.77
Soy CheeseSoybean, curd cheese200.140.50.120.07NA220000.64.61.72
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0420.0770.640.0370.039NA2200.30NANA1.66
Cooked TempehTempeh, cooked00.0540.362.140.450.2NA210.14000.419.31.57
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.160.10.380.130.092NA2900.20NANA1.57
FuyuSalted and Fermented Tofu00.160.10.380.130.091NA2900.20NANA1.56
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt10.120.0630.530.290.14NA17201.300.3541.53
FalafelHome prepared Falafel10.150.171.040.290.13NA9301.60NANA1.5
Almond pasteNuts, almond paste00.0820.411.420.110.036NA7300.1013.501.48
Commercial HummusHummus, commercial10.160.131.020.350.15NA480001.54231.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.30.130.830.160.047NA10000NANA1.44
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted40.45NA0.70.470.42NA590280NANA1.43
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried160.260.291.30.90.67NA110058.50NANA1.4
Canned Baked BeansCanned Baked Beans no Salt50.150.060.43NA0.13NA2403.100.150.81.4
Vitamins in Top 100 Nuts & Legumes with the highest Zinc content per 100 g
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Zinc per 100 grams.
Top 5 nuts & legumes with most amount of zinc per 100 grams are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds