Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Soy VermicelliVermicelli, made from soy551.9NA1.82NANA2032744.2412
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
OatsOats540.63NA4.71774.916052342925.423.978.22
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.93
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt610.53NA1.521761.85NA3977263.363.281.45
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.95
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
NattoNatto2170.67NA8.61151.53NA1747298.873.0355
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.3
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt450.583.11.91601.8NA3197458.2172.81.14
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.8
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Peanut ButterSmooth Peanut Butter540.573.12.161791.36NA33559240.44762.671.55
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
MisoMiso570.42NA2.5480.86NA159210737282.5643
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
Fried TofuTofu, fried3720.4NA4.87601.5NA28714628.516250.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate9610.4NA4.87951.5NA28714628.516250.5
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.810
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt280.3NA2520.57NA1685321.281.7766.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
Soy CheeseSoybean, curd cheese1880.38NA5.62280.89NA22219917201.7271
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.6671
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Cooked TempehTempeh, cooked960.54NA2.13771.3NA2534010141.5759.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate6830.38NA2.66581.2NA19023717.4141.5770
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
FuyuSalted and Fermented Tofu460.38NA1.98521.17NA737517.328731.5670
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
FalafelHome prepared Falafel540.26NA3.42820.69NA19258512941.534.6
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
Minerals in Top 100 Legumes & Cereals with the highest Zinc content per 100 g
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Zinc per 100 grams.
Top 5 legumes & cereals with most amount of zinc per 100 grams are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans