Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13
Soy VermicelliVermicelli, made from soy782.7NA2.572.83NANA28.34.2538.35.67617
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.06
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
NattoNatto3080.95NA121632.17NA247103312.59.924.378
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.6
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
Peanut ButterSmooth Peanut Butter76.50.814.43.062541.93NA47583957.36753.82.2
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.6361
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.5
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
Cooked KamutCooked Khorasan Wheat12.80.29NA2.5681.46NA20823245.211.32.692
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt39.70.42NA2.8373.70.81NA2387541.711.32.594
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.35101
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.2399
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.299
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.0495
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214
Minerals in Top 100 Legumes & Cereals with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Zinc per 5 ounces.
Top 5 legumes & cereals with most amount of zinc per 5 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans