CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.2433
YokanYokan, prepared from adzuki beans and sugar1070.12NA4.671.40.56NA1591799.133290.28141
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290
SoymilkSoymilk Unfortified990.51NA2.54990.89NA206468192020.48349
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.6
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein67.50.16NA1.31150.4NA37317743.18270680.91270
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.079NA0.8743.70.37NA131958.73161.07229
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.23308
Chocolate SoymilkUnfortified Chocolate Soymilk990.82NA1.959.5NANA202568192101.35340
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.47273
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked75.40.28NA7.235.71.4NA218222377.941.47279
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked75.40.28NA0.9535.71.4NA218222377.941.47279
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.970.29NA0.7931.81.4NA131103NA01.6272
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.6272
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated990.32NA8.6120.4NA12739.731.439.71.6353.3
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked7.940.19NA0.56201.04NA31.839.722.2201.63304
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched120.15NA0.7951.61.5NA147115NA01.67272
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.67272
TamariSoy sauce made from soy (tamari)79.40.54NA9.451592NA5168413.18221701.7262
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.6
Canned Kidney BeansCanned All Types Kidney Beans1350.54NA4.641070.67NA3579413.5711751.83310
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared31.80.15NA7.03201.36NA14735.719161.94279
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked39.70.271634.7647.61.87NA17113929.83.971.94272
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt39.70.27NA0.7947.61.87NA17113929.83.971.94272
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.02247
Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.1333
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.14300
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.14300
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1870.64NA5.831311.26NA3651095NA10642.22310
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1870.64NA5.831311.26NA365109514.75792.22310
OkaraOkara3180.79NA5.161031.6NA2388454235.72.22324
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.26309
Canned Refried BeansRefried beans, canned, traditional style1150.51NA5.71391.15NA36512662314692.3309
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2541.03NA5.041191.47NA381929NA8412.34278
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.34265
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
Canned Pinto BeansCanned Pinto Beans, Solids2501.03NA5.281271.52NA4011087NA9492.42280
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.58NA4.961191.15NA42110324.3710162.46309
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1030.43NA3.971271.14NA3149607.1417982.46319
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.5265
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.6
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.54264
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)4410.62NA4.41071.54NA36547635.331.82.54346
Canned Great Northern BeansBeans, great northern, mature seeds, canned2100.64NA6.232021.6NA540139316.314692.58277
Canned Large Lima BeansLima beans, large, mature seeds, canned83.30.71NA7.21551.44NA2948731813342.58306
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1350.65NA6.431511.3NA441136522.613892.58312
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant200.19NA1.55201.78NA13179.4NA202.7248
Canned CowpeasCanned Common Cowpeas79.40.46NA3.851111.12NA2786839.1311632.78316
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.3
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2301.12NA5.951151.5NA468992NA8262.94273
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.76123261
Canned Navy BeansBeans, navy, mature seeds, canned1870.83NA7.341871.5NA53211432313343.06280
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.1847
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.18336
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.27
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.25273
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.334
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.3288
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7980.85NA6.41472.5NA48058739.347.63.3329
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.33308
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1070.62NA5.561911.2NA39310569.927.943.33288
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5
ShoyuShoyu Soy Sauce1310.17NA5.752944.04NA65917262218013.45282
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2700.98NA8.451982.06NA655155216.37.943.5274
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1711.07NA4.41832NA472152411.5203.57272
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
Carob flourCarob flour13812.27NA11.72142NA3143282211393.6514.2
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.77277
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.8243
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.9250
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.97266
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt55.60.72NA5.11431.57NA39314372.47.943.97276
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1431.03NA5.951711.67NA496106410.3204284
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.0539
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.0539
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.1253
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.532102.32NA504159219.4124.1267
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.17328
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.17328
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.3
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.2250
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.25266
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.25327
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.3273
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.33257
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.3346
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.3346
Minerals in Top 100 Legumes & Cereals with the lowest Zinc content per 14 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by least amount of Zinc per 14 ounces.
Top 5 legumes & cereals with least amount of zinc per 14 ounces are:
- Cornstarch
- Yokan, prepared from adzuki beans and sugar
- Cooked Soba Japanese Noodles
- Soymilk Unfortified
- Dry Tapioca Pearls