Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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73 Beans and Lentils Highest in Zinc, Zn

Ranked by a Common Serving Size
11mg Zinc, Zn = 100% DV
  1. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    5.8mg (53% DV) in 1 cup
    Database: Standard Release (Common) View
  2. Canned Chili With Beans
    (Chili With Beans Canned)
    5.1mg (47% DV) in 1 cup
    Database: Standard Release (Common) View
  3. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    4.1mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  4. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    4mg (36% DV) in 1 cup
    Database: Standard Release (Common) View
  5. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
  6. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
  7. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    2.5mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
  8. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  9. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  10. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    2.3mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  11. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    2.3mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  12. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  13. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  14. Edamame
    (Edamame Frozen Prepared)
    2.1mg (19% DV) in 1 cup
    Database: Standard Release (Common) View
  15. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  16. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  17. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  18. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  19. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  20. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  21. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  22. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    1.9mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  23. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  24. Baked Beans
    (Beans Baked Home Prepared)
    1.8mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  25. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  26. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  27. Canned Refried Beans
    (Refried Beans Canned Vegetarian)
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  28. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    1.7mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  29. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    1.7mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  30. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    1.7mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  31. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    1.7mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  32. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    1.6mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  33. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  34. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  35. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  36. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  37. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    1.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  38. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    1.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  39. Silk Very Vanilla Soy Milk
    1.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  40. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    1.4mg (13% DV) in 1 cup
    Database: Standard Release (Common) View
  41. Fava Beans (Raw)
    (Beans Fava In Pod Raw)
    1.3mg (11% DV) in 1 cup
    Database: Standard Release (Common) View
  42. Dry-Roasted Soybeans
    (Soybeans Mature Seeds Dry Roasted)
    1.3mg (12% DV) in 1oz
    Database: Standard Release (Common) View
  43. Unsweetened Soy Milk
    (Silk Unsweetened Soy Milk)
    1.2mg (11% DV) in 16oz glass
    Database: Standard Release (Common) View
  44. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    1.2mg (11% DV) in 1 cup
    Database: Standard Release (Common) View
  45. Firm Tofu (With Calcium And Magnesium)
    (Tofu Firm Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    1mg (10% DV) in 1/2 cup
    Database: Standard Release (Common) View
  46. Silk Coffee Soy Milk
    0.9mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  47. Raw Peanuts
    (Peanuts All Types Raw)
    0.9mg (8% DV) in 1 oz
    Database: Standard Release (Common) View
  48. Peanut Butter (Chunk Style)
    (Peanut Butter Chunk Style Without Salt)
    0.9mg (8% DV) in 2 tbsp
    Database: Standard Release (Common) View
  49. Veggie Burgers
    (Veggie Burgers Or Soyburgers Unprepared)
    0.9mg (8% DV) in 1 pattie
    Database: Standard Release (Common) View
  50. Silk Chai Soy Milk
    0.9mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  51. Silk Mocha Soy Milk
    0.9mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  52. Peanut Butter (Smooth)
    (Peanut Butter Smooth (Includes Foods For Usda's Food Distribution Program))
    0.9mg (8% DV) in 2 tbsp
    Database: Standard Release (Common) View
  53. Soft Tofu
    (Tofu Soft Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    0.8mg (7% DV) in 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
    Database: Standard Release (Common) View
  54. Unsalted Peanut Butter (Smooth)
    (Peanut Butter Smooth Style Without Salt)
    0.8mg (7% DV) in 2 tbsp
    Database: Standard Release (Common) View
  55. Fortified Chocolate Soy Milk
    (Soy Milk Chocolate With Added Calcium Vitamins A And D)
    0.8mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  56. Silk (Soy Milk)
    (Silk Plain Soy Milk)
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  57. Silk Vanilla Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  58. Silk Plus Omega-3 Dha Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  59. Silk Plus For Bone Health Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  60. Silk Plus Fiber Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  61. Silk Chocolate Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  62. Silk Light Plain Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  63. Silk Light Vanilla Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  64. Silk Light Chocolate Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  65. Cooked Broadbeans
    (Broadbeans Immature Seeds Cooked Boiled Drained Without Salt)
    0.5mg (4% DV) in 100 grams
    Database: Standard Release (Common) View
  66. Vanilla Soy Milk
    (Soy Milk Original And Vanilla Unfortified)
    0.3mg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  67. Falafel
    (Falafel Home-Prepared)
    0.3mg (2% DV) in 1 patty (approx 2-1/4 inch dia)
    Database: Standard Release (Common) View
  68. Soy Protein Powder (Isolate)
    (Soy Protein Isolate)
    0.3mg (3% DV) in 1 tblsp
    Database: Standard Release (Common) View
  69. Hummus (Homemade)
    (Hummus Home Prepared)
    0.2mg (1% DV) in 1 tablespoon
    Database: Standard Release (Common) View
  70. Fermented Tofu (Fuyu)
    (Tofu Salted And Fermented (Fuyu))
    0.2mg (2% DV) in 1 block
    Database: Standard Release (Common) View
  71. Hummus (Commercial)
    (Hummus Commercial)
    0.2mg (2% DV) in 1 tbsp
    Database: Standard Release (Common) View
  72. Soy Sauce
    (Soy Sauce Made From Soy And Wheat (Shoyu))
    0.1mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
  73. Tamari
    (Soy Sauce Made From Soy (Tamari))
    0.1mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
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