CornstarchCornstarch15120.20.03600.09903620NANANA3.571.030.24
YokanYokan, prepared from adzuki beans and sugar10320.480.17NA0.10241NANANANANA130.28
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA200.48
SoymilkSoymilk Unfortified2146.950.810.32.302516NANANA2.4130.48
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.750.48
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA160.87
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2382.020.160.0790.50315.1602.780227.80.91
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10.99
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56151.03
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.71.07
Tofu YogurtTofu yogurt3737.141.030.463.58063.34.92NANANA0.79141.23
Chocolate SoymilkUnfortified Chocolate Soymilk2506.070.950.32.3039.531NANANA1.68.971.35
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.31.47
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.51.47
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.51.47
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.371.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.371.6
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated13930.240.0670.0040.06703420NANANA20.641.63
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.9781.63
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.451.67
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.451.67
TamariSoy sauce made from soy (tamari)2380.40.0440.020.150226.75NANANA3.1841.71.7
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA17451.8
Canned Kidney BeansCanned All Types Kidney Beans3332.40.560.330.42057.57.34007.341720.71.83
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.651.94
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.71.94
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.71.94
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.14232.02
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.72.1
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.4242.14
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.4242.14
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3252.220.490.470.34060.24.05NANANA18.318.32.22
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3252.220.460.470.34060.24.05NANANA18.318.32.22
OkaraOkara3026.870.770.352.64048.5NANANANANA142.22
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.22.26
Canned Refried BeansRefried beans, canned, traditional style3577.982.50.671.43053.82.14002.1414.719.82.3
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4643.85NANANA082.4NANANANANA282.34
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA25282.34
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA312.34
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.72.42
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.42.42
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.72.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.72.46
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.22.46
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.4282.5
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54412.5
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.42.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.3282.54
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)24214.62.10.987.304.72.78NANANA0.7928.52.54
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.32.58
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.62.58
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3141.80.370.610.53053.62.42002.4218.7212.58
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant5991.07NANANANA134NANANANA3.5712.72.7
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA13192.78
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7412.78
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7412.78
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35112.8
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.22.94
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.62.94
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.53
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.2303.06
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.63.18
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.2323.18
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.6433.2
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.973.25
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.63.3
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.4303.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)31016.63.150.665.83011.32.4NANANA3.57363.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA25223.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA30283.33
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.42983.37
ShoyuShoyu Soy Sauce2102.260.290.120.93019.61.601.20.43.1832.33.45
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.8333.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.6273.57
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16143.6
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.33.65
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.8313.77
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA21363.8
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.83.9
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.43.97
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA33333.97
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.4304
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.05
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.05
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.74.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.6324.1
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.874.17
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.874.17
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.34.17
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.34.17
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.44.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.44.25
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.64.25
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA184.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA15334.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.64.33
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.34.33
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.54.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.34.33
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.34.33
Macronutrients 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 macronutrients 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