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
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
5.8mg (53% DV)
Standard Release (Common)
+ 2
Canned Chili With Beans (Chili with beans, canned) 1 cup
5.1mg (47% DV)
Standard Release (Common)
+ 3
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
4.1mg (37% DV)
Standard Release (Common)
+ 4
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
4mg (36% DV)
Standard Release (Common)
+ 5
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
3.2mg (29% DV)
Standard Release (Common)
+ 6
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
3.2mg (29% DV)
Standard Release (Common)
+ 7
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (23% DV)
Standard Release (Common)
+ 8
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (23% DV)
Standard Release (Common)
+ 9
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (22% DV)
Standard Release (Common)
+ 10
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
+ 11
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
+ 12
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 13
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 14
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
2.1mg (19% DV)
Standard Release (Common)
+ 15
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 16
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 17
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 18
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 19
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 20
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 21
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (18% DV)
Standard Release (Common)
+ 22
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
+ 23
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
+ 24
Baked Beans (Beans, baked, home prepared) 1 cup
1.8mg (17% DV)
Standard Release (Common)
+ 25
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
1.8mg (16% DV)
Standard Release (Common)
+ 26
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
1.8mg (16% DV)
Standard Release (Common)
+ 27
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
1.8mg (16% DV)
Standard Release (Common)
+ 28
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (16% DV)
Standard Release (Common)
+ 29
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
+ 30
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
+ 31
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
+ 32
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1.6mg (15% DV)
Standard Release (Common)
+ 33
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 34
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 35
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 36
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 37
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
1.5mg (14% DV)
Standard Release (Common)
+ 38
SILK Very Vanilla, soymilk 1 cup
1.5mg (14% DV)
Standard Release (Common)
+ 39
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
1.5mg (14% DV)
Standard Release (Common)
+ 40
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
1.4mg (13% DV)
Standard Release (Common)
+ 41
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
1.3mg (12% DV)
Standard Release (Common)
+ 42
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
1.3mg (11% DV)
Standard Release (Common)
+ 43
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
1.2mg (11% DV)
Standard Release (Common)
+ 44
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 45
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
1mg (10% DV)
Standard Release (Common)
+ 46
Raw Peanuts (Peanuts, all types, raw) 1 oz
0.9mg (8% DV)
Standard Release (Common)
+ 47
SILK Coffee, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 48
SILK Chai, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 49
SILK Mocha, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 50
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
0.9mg (8% DV)
Standard Release (Common)
+ 51
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
0.9mg (8% DV)
Standard Release (Common)
+ 52
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
0.9mg (8% DV)
Standard Release (Common)
+ 53
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
0.8mg (8% DV)
Standard Release (Common)
+ 54
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
0.8mg (7% DV)
Standard Release (Common)
+ 55
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
0.8mg (7% DV)
Standard Release (Common)
+ 56
SILK Vanilla, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 57
SILK Plus Omega-3 DHA, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 58
Silk (Soy Milk) (SILK Plain, soymilk) 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 59
SILK Light Chocolate, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 60
SILK Light Vanilla, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 61
SILK Light Plain, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 62
SILK Chocolate, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 63
SILK Plus for Bone Health, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 64
SILK Plus Fiber, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 65
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
0.5mg (4% DV)
Standard Release (Common)
+ 66
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 67
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
0.3mg (3% DV)
Standard Release (Common)
+ 68
Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)
0.3mg (2% DV)
Standard Release (Common)
+ 69
Hummus (Commercial) (Hummus, commercial) 1 tbsp
0.2mg (2% DV)
Standard Release (Common)
+ 70
Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block
0.2mg (2% DV)
Standard Release (Common)
+ 71
Hummus (Homemade) (Hummus, home prepared) 1 tablespoon
0.2mg (1% DV)
Standard Release (Common)
+ 72
Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp
0.1mg (1% DV)
Standard Release (Common)
+ 73
Tamari (Soy sauce made from soy (tamari)) 1 tbsp
0.1mg (1% DV)
Standard Release (Common)
+ 74
SILK Nog, soymilk 1/2 cup
0mg (0% DV)
Standard Release (Common)