Zinc is involved in many enzyme systems. Meat and seafood are concentrated sources. Vegetarian and vegan patterns rely on legumes, nuts, seeds, wholegrains and some fortified foods.
Phytate in wholegrains and legumes can reduce zinc absorption. Soaking, fermenting and choosing leavened bread are traditional ways to lower that effect. Requirements are set higher for some vegetarian patterns in nutrient reference documents because absorption is lower.
A week of mixed plant meals is a better picture than a single snack. Seek clinical advice for diagnosed deficiency.
Download EatAlyze from https://eatalyze.australians.com/download
Sources
Zinc — Nutrient Reference Values (NHMRC)
Zinc fact sheet — NIH Office of Dietary Supplements
How much do we need each day? — Eat for Health