Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA132232123
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA42815672.7
Rice BranCrude Rice Bran316020941.73.1671.40497922521013460.4
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.76214759.6
Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA12719950.4
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.21823815950.4
SoybeansRaw Soybeans44601992913.399030273.3NANANA9336549
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143347.7
Soy VermicelliVermicelli, made from soy331010.140.040.380823174NANANA39142.4
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA13741.6
OatsOats389069121.124.20663NANANANA10616939.7
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA9637839.2
White BeansRaw White Beans33308.52.21.661.98060321NANANA15223436.7
Black BeansRaw Black Beans3410143.662.783.32062421NANANA15521636.5
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.315322336.5
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA24723036.3
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.28013336.3
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA10823936
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA7824835
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.42722223135
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710734.6
TriticaleTriticale3360213.660.618.530721NANANANANA13134.5
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA10623533.7
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA18325233.5
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211333.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.39428032.8
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714632.8
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.710724632.7
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA8525832.7
Oat FlourPartially Debranned Oat Flour404091161.4532065780156514732
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA25026131.4
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738631.4
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012631
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA15417331
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA7014131
NattoNatto2110110167.3454.8012749NANANA5419430.3
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.89213929.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA1319629.6
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.7146713628.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.428.5
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA19021528.3
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA24921128
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA10822428
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA24923628
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA15222528
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.2428024128
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA12215428
Hulled BarleyBarley, hulled3540234.821.11007358NANANA17312527.7
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.269702134900498424427.7
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA12220527.6
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA15021727.6
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA10613427.6
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA16323927
Peanut ButterSmooth Peanut Butter5880495950.39113024065041245721926.7
RyeRye grain338016.31.971.086.607599.81.11.67.115110326.5
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.633510826.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA20620626
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.610713226
MisoMiso19806010.34.0524.802546260005412825.6
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA12721025.5
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.324.5
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311724
BuckwheatBuckwheat3430347.40.789.60715NANANANA10013324
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA7312622610113524
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA20221923
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.32015521423
CornYellow Corn Grain 365047.46.670.652107436.4NANANA739422
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA15521322
Medium Rye flourRye flour, medium3490151.80.9860754111.20.6911810921.7
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA1569921.3
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.421.3
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA7110320.6
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA347520
Barley flourBarley flour or meal3450163.350.776.9507458NANANA10110520
Fried TofuTofu, fried27002022913.5100088.627NANANA3918820
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918820
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA12512319.3
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA22919
French BeansRaw French Beans3430202.27.654.40641NANANANA25218819
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA435718.4
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA738118
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.618
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.217.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.317.3
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA012517
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA14417
MilletRaw Millet378042.27.231.18200729NANANANA8511017
SorghumSorghum Grain329034.66.10.6515072125.3NANANA6710616.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA612716.6
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA117516.5
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.316.3
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719915.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA2317315.7
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.615.6
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.215.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.615.3
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13315
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.814.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10614.4
Dry PastaDry Unenriched Pasta3710152.770.245.4074726.71.11.24.83213014
Macronutrients in Top 100 Legumes & Cereals with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Zinc per 1 kilogram.
Top 5 legumes & cereals with most amount of zinc per 1 kilogram are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans