Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.310.2
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.610
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA217.3
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.75.73
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.45
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.53464.92
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.74.65
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6184.6
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.174.38
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.174.38
NattoNatto14215.62.261.047.80186.95NANANA7.6827.64.3
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77134.2
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.64.15
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA234.03
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.74
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35124
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5243.98
MisoMiso1529.11.550.613.76038.49.49.1008.219.43.88
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.6363.87
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.0913.84
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8213.8
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA123.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.33.48
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.23.43
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA0253.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17203.34
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.7213.3
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.53.3
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.53.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.33.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.8363.27
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.63.25
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6203.25
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6193.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.83.2
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4293.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.2323.16
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.33.15
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.73.1
OatsOats775.320.940.0861.87051NANANANA8.17133.06
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.433.05
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.8203.04
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05203
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46213
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6212.98
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54112.97
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2132.95
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6192.95
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16222.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.72.94
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.922.92
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5132.9
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3192.88
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.22.8
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.32.8
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1212.8
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22232.76
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.72.75
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66212.75
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.52.73
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7112.73
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64262.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85122.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.72.67
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6232.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8202.55
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.22.54
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11142.53
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84122.53
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.52.53
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.52.53
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.62.5
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.22.5
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17192.5
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.2192.5
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.32.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.62.5
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5202.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.32.48
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.72.47
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.32.47
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3192.45
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.62.4
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13192.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7202.4
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83112.38
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.52.37
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.52.36
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.35
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.62.35
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.52.33
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4112.32
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.62.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22192.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.32.3
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.852.3
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.72.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8212.24
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.82.23
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.32.23
Macronutrients in Top 100 Legumes & Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Zinc per 300 calories.
Top 5 legumes & cereals with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Boiled Hyacinth Beans
- Crude Rice Bran
- Raw Wild Rice