Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Beans and Lentils Highest in Zinc

74 results
Name
Zinc
Data source
+ 1
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 100 grams
4.8mg (43% DV)
Standard Release (Common)
+ 2
Soy Protein Powder (Isolate) (Soy protein isolate) 100 grams
4mg (37% DV)
Standard Release (Common)
+ 3
Raw Peanuts (Peanuts, all types, raw) 100 grams
3.3mg (30% DV)
Standard Release (Common)
+ 4
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 100 grams
2.8mg (25% DV)
Standard Release (Common)
+ 5
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 100 grams
2.7mg (24% DV)
Standard Release (Common)
+ 6
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 100 grams
2.5mg (23% DV)
Standard Release (Common)
+ 7
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 100 grams
2.3mg (21% DV)
Standard Release (Common)
+ 8
Canned Chili With Beans (Chili with beans, canned) 100 grams
2mg (18% DV)
Standard Release (Common)
+ 9
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 100 grams
1.9mg (17% DV)
Standard Release (Common)
+ 10
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 100 grams
1.8mg (16% DV)
Standard Release (Common)
+ 11
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 100 grams
1.6mg (14% DV)
Standard Release (Common)
+ 12
Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 100 grams
1.6mg (14% DV)
Standard Release (Common)
+ 13
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 100 grams
1.5mg (14% DV)
Standard Release (Common)
+ 14
Falafel (Falafel, home-prepared) 100 grams
1.5mg (14% DV)
Standard Release (Common)
+ 15
Hummus (Commercial) (Hummus, commercial) 100 grams
1.4mg (13% DV)
Standard Release (Common)
+ 16
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 100 grams
1.4mg (13% DV)
Standard Release (Common)
+ 17
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 100 grams
1.4mg (13% DV)
Standard Release (Common)
+ 18
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 100 grams
1.4mg (13% DV)
Standard Release (Common)
+ 19
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 100 grams
1.4mg (12% DV)
Standard Release (Common)
+ 20
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 100 grams
1.3mg (12% DV)
Standard Release (Common)
+ 21
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 100 grams
1.3mg (12% DV)
Standard Release (Common)
+ 22
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 100 grams
1.3mg (11% DV)
Standard Release (Common)
+ 23
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 100 grams
1.2mg (11% DV)
Standard Release (Common)
+ 24
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 100 grams
1.2mg (10% DV)
Standard Release (Common)
+ 25
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 100 grams
1.1mg (10% DV)
Standard Release (Common)
+ 26
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 100 grams
1.1mg (10% DV)
Standard Release (Common)
+ 27
Hummus (Homemade) (Hummus, home prepared) 100 grams
1.1mg (10% DV)
Standard Release (Common)
+ 28
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 100 grams
1.1mg (10% DV)
Standard Release (Common)
+ 29
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 100 grams
1.1mg (10% DV)
Standard Release (Common)
+ 30
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 31
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 32
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 33
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 34
Raw Fava Beans (Beans, fava, in pod, raw) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 35
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 36
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 37
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 38
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 100 grams
0.9mg (8% DV)
Standard Release (Common)
+ 39
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 100 grams
0.9mg (8% DV)
Standard Release (Common)
+ 40
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 100 grams
0.9mg (8% DV)
Standard Release (Common)
+ 41
Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 100 grams
0.9mg (8% DV)
Standard Release (Common)
+ 42
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 100 grams
0.9mg (8% DV)
Standard Release (Common)
+ 43
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 100 grams
0.8mg (8% DV)
Standard Release (Common)
+ 44
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 100 grams
0.8mg (8% DV)
Standard Release (Common)
+ 45
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 100 grams
0.8mg (8% DV)
Standard Release (Common)
+ 46
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 100 grams
0.8mg (8% DV)
Standard Release (Common)
+ 47
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 100 grams
0.8mg (7% DV)
Standard Release (Common)
+ 48
Canned Navy Beans (Beans, navy, mature seeds, canned) 100 grams
0.8mg (7% DV)
Standard Release (Common)
+ 49
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 100 grams
0.8mg (7% DV)
Standard Release (Common)
+ 50
Canned Refried Beans (Refried beans, canned, vegetarian) 100 grams
0.7mg (7% DV)
Standard Release (Common)
+ 51
Baked Beans (Beans, baked, home prepared) 100 grams
0.7mg (7% DV)
Standard Release (Common)
+ 52
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 100 grams
0.7mg (6% DV)
Standard Release (Common)
+ 53
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 100 grams
0.6mg (6% DV)
Standard Release (Common)
+ 54
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 100 grams
0.6mg (6% DV)
Standard Release (Common)
+ 55
SILK Very Vanilla, soymilk 100 grams
0.6mg (6% DV)
Standard Release (Common)
+ 56
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
0.5mg (4% DV)
Standard Release (Common)
+ 57
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 100 grams
0.5mg (4% DV)
Standard Release (Common)
+ 58
Tamari (Soy sauce made from soy (tamari)) 100 grams
0.4mg (4% DV)
Standard Release (Common)
+ 59
SILK Coffee, soymilk 100 grams
0.4mg (3% DV)
Standard Release (Common)
+ 60
SILK Mocha, soymilk 100 grams
0.4mg (3% DV)
Standard Release (Common)
+ 61
SILK Chai, soymilk 100 grams
0.4mg (3% DV)
Standard Release (Common)
+ 62
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 100 grams
0.3mg (3% DV)
Standard Release (Common)
+ 63
SILK Light Chocolate, soymilk 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 64
SILK Light Vanilla, soymilk 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 65
SILK Light Plain, soymilk 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 66
SILK Chocolate, soymilk 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 67
Silk (Soy Milk) (SILK Plain, soymilk) 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 68
SILK Vanilla, soymilk 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 69
SILK Plus Omega-3 DHA, soymilk 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 70
SILK Plus for Bone Health, soymilk 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 71
SILK Plus Fiber, soymilk 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 72
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 73
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 100 grams
0.1mg (1% DV)
Standard Release (Common)
+ 74
SILK Nog, soymilk 100 grams
0mg (0% DV)
Standard Release (Common)