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
Dried Shiitake MushroomsMushrooms, shiitake, dried00.31.2714220.97NA16303.5154007.66
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.070.154.430.570.1NA5701.800.564.57.64
Dried PepeaoPepeao, dried00.830.35321.50.95NA16001.40NANA7.5
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
Dried Agar SeaweedSeaweed, agar, dried00.010.220.23.020.3NA580000524.45.8
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
Dried ChivesFreeze-dried Chives34150.91.55.92.12NA10806600NANA5.12
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA5.07
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
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
Yeast extract spreadYeast extract spread023.417.51284.60NA37860.500004.2
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.6504.06
Hearts Of PalmRaw Hearts Of Palm30.050.180.9NA0.81NA240800.503.73
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
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
Blanched AlmondsNuts, almonds, blanched00.190.713.50.310.12NA4900023.802.97
Dried PilinutsNuts, pilinuts, dried20.910.0930.520.480.12NA6000.6NANANA2.97
Fireweed LeavesRaw Fireweed Leaves1800.0330.144.671.360.63NA11202.20NANA2.66
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried40.80.383.50.480.66NA109061.30NANA2.57
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
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA22901900041142.4
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.17132.34
Lemon Grass Raw Lemon Grass 00.0650.141.10.050.08NA7502.60NANA2.23
Blanched HazelnutsBlanched Hazelnuts Or Filberts20.480.111.550.820.59NA7802017.5NA2.2
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA2.2
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.52.13
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans10.420.191.11.20.17NA1270120NANA2.1
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
Morel MushroomsRaw Morel Mushrooms00.0690.212.250.440.14NA9NANA206NANA2.03
Dried CoconutDried Coconut Meat00.060.10.60.80.3NA901.500.440.32
Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.52
Sun-dried TomatoesTomatoes, sun-dried440.530.499.052.10.33NA68039.200.01432
Irishmoss SeaweedRaw Irishmoss Seaweed60.0150.470.590.180.069NA1820300.8751.95
Dried ShallotsFreeze-dried Shallots10.30.111.41.68NA11603900.183.91.93
Onions FlakesDry Onions Flakes10.50.10.991.381.6NA16607500.183.81.9
Root WasabiRaw Root Wasabi20.130.110.740.20.27NA180420NANA1.62
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils20.220.091.20.570.16NA67012.60NANA1.6
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared40.250.0710.810.240.11NA187040NANA1.58
Sprouted LentilsRaw Sprouted Lentils20.230.131.130.580.19NA100016.50NANA1.5
Almond pasteNuts, almond paste00.0820.411.420.110.036NA7300.1013.501.48
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted40.45NA0.70.470.42NA590280NANA1.43
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 40.260.0640.730.210.095NA14102.600.336.81.42
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA1.42
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried160.260.291.30.90.67NA110058.50NANA1.4
Dried Pasilla PeppersPeppers, pasilla, dried17880.173.27.181.64.23NA17006.40NANA1.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.0370.171.53.60.16NA2100.328001.33
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA1.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.710.0872.270.60.36NA1000.700.5701.3
Green PeasRaw Green Peas380.270.132.10.10.17NA6504000.13251.24
Kelp SeaweedRaw Kelp Seaweed60.050.150.470.640.002NA1800300.87661.23
Boiled Green PeasBoiled and Drained Green Peas400.260.152.020.150.22NA6301400.14261.2
Sprouted SoybeansRaw Sprouted Soybeans10.340.121.150.930.18NA172015.30NANA1.17
GarlicRaw Garlic00.20.110.70.61.24NA303100.081.71.16
EppawRaw Eppaw00.110.120.31.170.18NA240130NANA1.15
Canned Hearts Of PalmHearts of palm, canned00.0110.0570.440.130.022NA3907.90NANA1.15
Bamboo ShootsRaw Bamboo Shoots10.150.070.60.160.24NA7040101.1
EpazoteRaw Epazote30.0280.350.640.180.15NA21503.60NANA1.1
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.0950.493.81.50.11NA280.1012760.0101.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.0950.493.81.50.1112.6250.1030.0101.1
Japanese ChestnutsRaw Japanese Chestnuts20.340.161.50.210.28NA47026.30NANA1.1
CoconutRaw Coconut Meat00.0660.020.540.30.054NA2603.300.240.21.1
ParsleyFresh Parsley4210.0860.0981.30.40.09NA152013300.7516401.07
Sprouted PeasRaw Sprouted PeasNA0.230.163.11.030.27NA144010.40NANA1.05
Laver SeaweedRaw Laver Seaweed2600.0980.451.470.520.16NA1460390141.05
Steamed Soybeans SproutsSteamed Sprouted Soybeans20.210.0531.10.740.11NA8008.300.2170.61.04
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 400.10.151.40.150.065NA12702.200.2226.61.03
Shiitake MushroomsRaw Shiitake MushroomsNA0.0150.223.881.50.296.0513NANA18NANA1.03
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted150.410.247.410.42NA5907.60NANA1.03
Sun-dried Chile PeppersSun-dried Hot Chile Peppers13240.0811.28.670.960.81NA51031.403.141081.02
Young Cowpeas Raw Young Cowpeas 410.110.151.450.150.067NA16802.50NANA1
In Pod Fava BeansRaw In Pod Fava Beans170.130.292.250.230.1NA14803.701.16411
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA0.99
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.380.241.260.850.2NA106017.30NANA0.97
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.0990.273.871.360.17NA140021000.96
Vitamins in Top 100 Nuts & Vegetables with the highest Zinc content per 100 g
In the above table you can find and compare the amount of vitamins in all nuts & vegetables , sorted by most amount of Zinc per 100 grams.
Top 5 nuts & vegetables 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