Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.3573
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
MisoMiso1441.06NA6.31212.17NA40253017.794146.46109
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.8299
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.56302
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.47300
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.13303
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Minerals in Top 100 Legumes & Cereals with the highest Zinc content per 500 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 500 calories.
Top 5 legumes & cereals with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Boiled Hyacinth Beans
- Crude Rice Bran
- Raw Wild Rice