Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.34181
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.3180
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.15429
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.16
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.04
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.73310
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.6339
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.55149
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.54177
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.53158
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.5143
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.4208
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.3289
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.23170
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Minerals in Top 100 Legumes & Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Zinc per 300 calories.
Top 5 legumes & cereals with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Boiled Hyacinth Beans
- Crude Rice Bran
- Raw Wild Rice