CornstarchCornstarch000000NA0000000.24
YokanYokan, prepared from adzuki beans and sugar00.020.0160.230.390.032NA31.8000NANA0.28
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.370.12.020.930.16NA27.8000NANA0.48
SoymilkSoymilk Unfortified00.240.272.041.50.31NA71.40000.44120.48
Tapioca PearlsDry Tapioca Pearls00.016000.540.032NA16000000.48
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0790.130.380.680.052NA7.94000NANA0.87
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.170.4311.21.070.57NA51.6000000.91
Cooked Rice NoodlesRice noodles, cooked00.0710.0160.290.0440.024NA3.970000.1200.99
Cooked CouscousCouscous, cooked00.250.113.91.470.2NA59.50000.520.41.03
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour160.20.310.950.560.15NA16000001.07
Tofu YogurtTofu yogurt7.940.240.0790.95NA0.079NA2409.9201.23141.23
Chocolate SoymilkUnfortified Chocolate Soymilk00.0871.042.040.350.31NA43.72.786.7500.04121.35
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.720.595.330.60.11NA17100NANANA1.47
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.840.0759.161.30.62NA3210000.0401.47
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.290.0759.161.30.62NA120000.0401.47
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0790.0641.61.580.23NA7.94000NANA1.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.650.0645.931.580.23NA234000NANA1.6
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.600.790.40.2NA7.940000.5201.63
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0790.0521.150.850.1NA3.970000.1601.63
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0790.0641.61.630.2NA7.94000NANA1.67
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.660.0647.31.630.2NA230000NANA1.67
TamariSoy sauce made from soy (tamari)00.230.615.71.50.79NA71.4000001.7
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.40.13.471.950.2NA55.6000NANA1.8
Canned Kidney BeansCanned All Types Kidney BeansNA0.460.21.630.550.29NA14304.7600.07916.31.83
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.0326.90.220.2NA2780000.0401.94
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.650.0525.861.550.37NA2300000.1601.94
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0790.0521.61.550.37NA120000.1601.94
Cooked PastaPasta, cooked, unenriched, without added salt00.0790.0791.60.440.19NA27.80000.2402.02
Cooked Oat BranOat bran, cooked00.640.130.570.860.099NA24000NANA2.1
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.560.482.460.730.22NA242010.702.469.132.14
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.560.482.460.730.22NA242010.702.469.132.14
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.210.0641.060.540.29NA9502.7802.28.332.22
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.210.0641.060.540.54NA9502.7802.28.332.22
OkaraOkara00.0790.0790.40.350.46NA103000NANA2.22
Boiled BulgurCooked Bulgur00.230.113.971.370.33NA71.40000.0422.26
Canned Refried BeansRefried beans, canned, traditional style00.30.311.460.750.41NA43.702400.368.332.3
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.20.0751.04NANANA83.300.40NANA2.34
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.970.0990.060.5NA0.46NA16300.401.1513.52.34
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA2.34
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.210.0751.08NANANA9500.40NANA2.42
Boiled BuckwheatCooked Buckwheat Groats00.160.153.731.420.31NA55.60000.367.542.42
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.420.271.960.520.32NA9103.1800.07916.32.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned3.970.0790.23.80.470.18NA13107.140NANA2.46
Cooked Brown RiceCooked Medium-grain Brown Rice00.40.0485.281.560.59NA16000NANA2.46
Canned Chickpeas Canned Chickpeas , Solids3.970.110.060.56NA0.46NA19100.401.1513.52.5
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.770.44101.40.11NA67.500013252.5
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA2.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.520.252.170.880.42NA29804.760NANA2.54
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.190.152.120.20.21NA17500.7900.047.942.54
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.570.241.831.10.42NA32105.1603.14122.58
Canned Large Lima BeansLima beans, large, mature seeds, canned00.220.131.041.030.36NA198000NANA2.58
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.120.061.440.770.45NA22603.5700.167.942.58
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0640.062.25NA0.087NA20NANANANANA2.7
Canned CowpeasCanned Common CowpeasNA0.30.291.40.750.18NA202010.70NANA2.78
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.11.9623.41.740.17NA7260000.911.22.78
Wheat FlourUnenriched All-purpose White Wheat Flour00.480.164.961.740.17NA1030000.241.22.78
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.710.27101.50.49NA35.70000.670.792.8
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.240.061.66NA0.45NA9100.7900.1222.62.94
Dry Rice NoodlesRice noodles, dry00.120.0670.880.20.06NA120000.4402.94
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.45133
Canned Navy BeansBeans, navy, mature seeds, canned00.560.221.930.680.41NA24602.7803.111.53.06
Rice FlourUnenriched White Rice Flour00.550.08310.33.251.73NA160000.4403.18
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.500.400.049.533.18
Chow MeinChow Mein Chinese Noodles02.251.5818.7NA0.17NA4960003.3213.2
Pearled BarleyCooked Pearled Barley00.330.258.20.540.46NA63.50000.043.183.25
Dry CouscousCouscous, dry00.650.31144.920.44NA79.4000NANA3.3
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt7.940.60.35.951.70.23NA37303.9700.610.73.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.240.250.40.440.28NA75.400.7900.049.533.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.150.1520.570.22NA30603.180NANA3.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt3.970.650.242.31.630.27NA63103.9700.610.73.33
SeitanVital wheat gluten000000NA0000003.37
ShoyuShoyu Soy Sauce00.130.658.71.180.59NA55.6000003.45
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.630.232.71.060.46NA40505.160NANA3.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.580.233.11.270.2NA441000NANA3.57
Cooked MilletMillet, cooked00.420.335.280.680.43NA75.40000.0791.23.6
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.503.65
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.640.221.671.670.64NA3290000.717.943.77
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt01.020.252.261.20.69NA6670003.914.73.8
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.770.251.260.830.91NA68303.1803.73143.9
Boiled Kidney BeansBoiled All Types Kidney Beans00.640.232.30.870.48NA51604.7600.1233.33.97
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.750.223.532.360.19NA25801.600.12203.97
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3.970.380.352.820.620.29NA41301.200.07911.54
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.44.05
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.890.2202.671.8NA31.80000.120.44.05
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.940.262.581.060.55NA55603.5700.042.44.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA4.1
White Canned HominyHominy, canned, white00.0120.0240.130.610.02NA3.9701.200.20.794.17
Yellow Canned HominyHominy, canned, yellowNA0.0120.0240.130.610.02NA3.97000NANA4.17
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA4.17
SemolinaSemolina, unenriched01.10.32132.30.41NA286000NANA4.17
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.73144.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.34.25
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.190.190.963.350.33NA35.70000.04114.25
Cooked Spinach SpaghettiSpaghetti, spinach, cooked31.80.380.416.070.730.38NA47.6000NANA4.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA4.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA4.33
HummusHome Prepared Hummus00.350.211.61.141.6NA234031.402.98124.33
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.504.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.44.33
RiceRaw Regular Long-grain White Rice00.280.196.3540.65031.80000.440.44.33
Vitamins 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 vitamins 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