Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA132312.3
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.67.27
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.46.04
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.75.96
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7205.04
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824165.04
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.54.9
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.34.77
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.14.24
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.74.16
OatsOats3896.91.20.112.42066.3NANANANA10.6173.97
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6383.92
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.43.67
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.63.65
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.33.65
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.7233.63
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.33.63
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA11243.6
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.8253.5
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.722233.5
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.73.46
TriticaleTriticale3362.10.370.0610.85072NANANANANA133.45
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.53.37
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.23.35
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.33.33
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.4283.28
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.63.28
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.63.27
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5263.27
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.73.2
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA25263.14
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.14
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.63.12
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.33.1
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7143.1
NattoNatto211111.60.735.48012.74.9NANANA5.419.43.03
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2142.97
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.62.96
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.62.87
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.142.85
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.52.83
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25212.8
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.42.8
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.62.8
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.52.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.28242.8
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.42.78
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.52.77
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.42.77
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.52.76
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.72.76
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.76
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.3242.68
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.7222.67
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.65
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.82.63
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.62.6
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.22.6
MisoMiso19861.030.412.48025.46.26005.412.82.56
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.7212.55
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.232.45
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.72.42
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.52.4
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA20222.3
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.42.28
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.2
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.32.2
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.17
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.13
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.542.13
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.32.06
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.52.02
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.52
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.9192
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.9192
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.31.93
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA231.92
French BeansRaw French Beans3432.020.220.770.44064NANANANA25191.9
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.71.84
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.11.82
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.461.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1280.10.036NA0.021024.8NANANANA7.37.51.77
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.931.73
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.51.72
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.41.7
MilletRaw Millet3784.20.720.122073NANANANA8.5111.68
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.61.67
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.71.66
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.51.65
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.431.63
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.7201.57
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.31.57
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.361.56
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.91.56
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.861.53
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.31.5
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.81.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.61.44
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2131.4
Macronutrients 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 macronutrients 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