CornstarchCornstarch7560.0990.01800.0501810NANANA1.80.520.12
YokanYokan, prepared from adzuki beans and sugar5160.240.085NA0.0520120NANANANANA6.530.14
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1960.20.0380.0040.058042.5NANANANANA100.24
SoymilkSoymilk Unfortified1073.470.410.151.16012.57.9NANANA1.26.50.24
Tapioca PearlsDry Tapioca Pearls7100.040.010.0020.00401766.65NANANA1.80.380.24
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2600.360.050.0120.13054.7NANANANANA7.940.44
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein11910.0790.040.25015.62.5801.400.99140.46
Cooked Rice NoodlesRice noodles, cooked2140.40.0460.0080.038047.60.06NANANA23.550.5
Cooked CouscousCouscous, cooked2220.320.0580.0060.120460.2NANANA2.787.520.52
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour35520.30.0260.63075.500002.786.350.54
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.950.62
Chocolate SoymilkUnfortified Chocolate Soymilk1253.040.480.151.16019.715.6NANANA0.794.50.67
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2461.940.280.110.9050NANANANANA8.670.73
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.770.73
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.770.73
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2580.380.10.0180.081057NANANANANA4.70.79
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2580.380.10.0180.081057NANANANANA4.70.79
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated6970.120.0340.0020.03401710NANANA0.990.320.81
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1920.380.0770.0060.130420.099NANANA240.81
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2580.420.110.020.091056.7NANANANANA4.720.83
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2580.420.110.020.091056.7NANANANA0.64.720.83
TamariSoy sauce made from soy (tamari)1190.20.0220.010.0770113.37NANANA1.6210.85
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry7061.60.230.0580.60147NANANANA8.5322.50.89
Canned Kidney BeansCanned All Types Kidney Beans1671.20.280.160.21028.83.67003.678.5310.40.91
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2460.990.03400.03405300001.24.330.97
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2580.560.150.0260.120560.099NANANA0.795.340.97
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2580.560.150.0260.120560.099NANANA0.795.340.97
Cooked PastaPasta, cooked, unenriched, without added salt3141.850.350.0480.59061.21.10.060.0790.183.5711.51
Cooked Oat BranOat bran, cooked79.41.70.320.030.64022.7NANANANA5.166.371.05
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.7121.07
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.7121.07
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1631.10.240.230.170302.02NANANA9.139.131.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1631.10.230.230.170302.02NANANA9.139.131.1
OkaraOkara1513.430.380.181.32024.3NANANANANA71.1
Boiled BulgurCooked Bulgur1650.480.0830.0080.190370.2NANANA8.936.11.13
Canned Refried BeansRefried beans, canned, traditional style17941.250.340.720271.07001.077.349.91.15
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2321.92NANANA041.2NANANANANA141.17
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.5141.17
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.51.17
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.0711141.2
Boiled BuckwheatCooked Buckwheat Groats1831.230.270.0280.35039.61.80.20.40.795.366.71.2
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1610.710.250.10.16029.43.67003.678.5310.41.23
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.440.0730.0140.17024.6NANANANA7.34111.23
Cooked Brown RiceCooked Medium-grain Brown Rice2221.650.330.0260.56046.7NANANANA3.574.61.23
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.7141.25
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles1034639.8429.601030.5NANANA3.7720.51.25
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.21.25
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.7141.27
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.21.27
Canned Great Northern BeansBeans, great northern, mature seeds, canned2260.770.240.140.18041.72.8NANANA9.7214.61.3
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.81.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.61.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3000.54NANANANA67.2NANANANA1.86.351.35
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.41.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.51.4
Wheat FlourUnenriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.51.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2441.920.520.0220.7050.80.48000.483.185.441.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA12161.47
Dry Rice NoodlesRice noodles, dry7221.10.30.0520.2501590.24NANANA3.18121.47
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.21.5
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA10151.53
Rice FlourUnenriched White Rice Flour7262.80.770.130.6201590.24NANANA4.76121.6
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.6161.6
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.61.6
Pearled BarleyCooked Pearled Barley2440.870.180.0420.380560.56NANANA7.544.51.63
Dry CouscousCouscous, dry7461.270.230.0240.480154NANANANA9.9225.31.65
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.7151.65
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.8181.65
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.5111.67
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2080.750.230.0180.240383.97NANANA15141.67
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.21491.7
ShoyuShoyu Soy Sauce1051.130.140.0580.4609.80.7900.60.21.6161.73
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.51.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2400.750.160.0180.39046NANANANA13.313.41.8
Cooked MilletMillet, cooked23620.340.0560.950470.26NANANA2.586.971.8
Carob flourCarob flour4411.30.180.0080.42017697NANANA799.171.83
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.51.9
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.5181.9
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.6718181.94
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.22
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.62
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2180.790.130.0240.30393.6NANANA10.7152
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7422.040.580.0340.6101610.650.040.220.423.57152.02
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7422.040.580.0340.6101610.650.040.220.423.57152.02
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.32.04
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.3162.04
White Canned HominyHominy, canned, white1431.750.240.0240.77028.33NANANA4.962.942.1
Yellow Canned HominyHominy, canned, yellow1431.750.240.0240.77028.3NANANANA4.962.942.1
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.74252.1
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.74252.1
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.6182.1
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.22.12
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA2202.12
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2581.250.180.060.45052NANANANANA9.12.14
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.52.14
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6182.16
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.642.16
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.732.16
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58142.16
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.58142.16
Macronutrients in Top 100 Legumes & Cereals with the lowest Zinc content per 7 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 7 ounces.
Top 5 legumes & cereals with least amount of zinc per 7 ounces are:
- Cornstarch
- Yokan, prepared from adzuki beans and sugar
- Cooked Soba Japanese Noodles
- Soymilk Unfortified
- Dry Tapioca Pearls