Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA48.8
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.5429
Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.5424
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.5423.7
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA20
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.420
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718719.4
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14719
Soy VermicelliVermicelli, made from soy7.94000NA0NA00002.021517
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA16.5
OatsOats03.030.553.85.360.4787222000NANA15.8
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.7427815.6
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.214.6
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.214.5
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.9214.5
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA14.4
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5414.4
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA14.3
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.414
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.486314
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5413.7
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA13.7
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.552013.4
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA13.3
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5413.2
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.340.35554.761.83NA47603.18027.4013
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.313
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.942013
PeanutsRaw Peanuts02.540.54487.031.4NA95300033013
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.712.7
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.712.5
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA12.5
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.812.4
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.712.3
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.7012.3
NattoNatto00.640.7500.850.52NA31.8051.600.049212
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5611.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5411.7
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72011.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA11.3
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.862411.2
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA11
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.33611
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.411
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.211
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA36500025211
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.5411
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.7311
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.60.785741.85NA38500019.6011
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.711
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA11
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.9460111
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.710.6
Peanut ButterSmooth Peanut Butter00.420.4252.24.132.2NA13900023.6010.6
RyeRye grain3.971.251175.81.17NA1510003.3723.410.5
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.1810.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.410.3
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.5410.3
MisoMiso160.390.923.61.340.79NA75.40.32000.0411610
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.610
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA9.72
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA9.6
BuckwheatBuckwheat00.41.7284.90.8374119000NANA9.53
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.579.53
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.87249.17
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.29.05
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.28.77
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.28.73
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.48.6
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.738.45
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.48.45
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.738.18
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA8
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.737.94
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.16317.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA7.9
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.547.66
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA7.62
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA7.54
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA7.3
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.27.22
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry35.70.920.359.641.920.82NA9900NANANA7.1
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.460.252.851.70.38NA480000NANA7.03
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.26.87
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.36.83
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA6.8
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.576.67
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA6.63
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA6.6
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA6.55
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.46.47
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.66.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA6.23
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.26.2
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA6.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.4166.07
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA5.95
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.1905.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA5.7
Dry PastaDry Unenriched Pasta00.360.246.751.70.56NA71.40000.440.45.6
Vitamins in Top 100 Legumes & Cereals with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Zinc per 14 ounces.
Top 5 legumes & cereals with most amount of zinc per 14 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans