CornstarchCornstarch000000NA0000000.079
YokanYokan, prepared from adzuki beans and sugar00.010.0080.110.190.015NA15.4000NANA0.13
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.6000000.17
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.2100.280.140.071NA2.850000.1900.58
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.050.6
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA0.61
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA0.63
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour110.140.220.670.390.1NA11000000.75
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0760.130.370.660.05NA7.63000NANA0.84
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.630.86
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.410.96
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.410.96
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.1501
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.1501.1
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA1.1
SoymilkSoymilk Unfortified00.560.644.753.450.71NA167000127.81.1
SeitanVital wheat gluten000000NA0000001.15
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.1401.16
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.451.16
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.131.36
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.131.36
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA1.46
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA1.46
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA1.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.141.5
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.141.5
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.04101.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.04101.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA1.54
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0980.0672.231.80.24NA8.38000NANA1.54
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0770.0621.541.530.23NA7.7000NANA1.54
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA1.54
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA1.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0970.0672.221.860.2NA12.5000NANA1.6
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.1901.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0770.0621.541.60.19NA7.7000NANA1.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA1.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA1.62
Tofu YogurtTofu yogurt10.60.320.111.28NA0.11NA32013.301.6518.61.65
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.261.86
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.1501.9
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.1501.9
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.131.9
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.350.9123.62.241.2NA108000001.9
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.0401.98
Carob flourCarob flour2.250.121.044.270.110.82NA65.300.4501.402.07
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.2102.1
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.620.0910.0540.45NA0.42NA14900.3601.0512.32.14
MilletRaw Millet00.560.386.241.120.51151120000.0661.22.22
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0530.051.87NA0.073NA16.6NANANANANA2.25
FalafelHome prepared Falafel1.50.220.251.570.440.19NA14002.40NANA2.25
Canned Chickpeas Canned Chickpeas , Solids3.60.0970.0540.5NA0.42NA17300.3601.0412.22.27
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.92.27
Peanut ButterSmooth Peanut Butter00.0910.089110.880.47NA29.80005.0502.27
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.130.1712.20.860.4NA82.60004.202.36
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.090.09411.60.950.35NA780005.350.422.37
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.422.4
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.50.242.10.860.41NA29104.650NANA2.5
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA2.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA2.5
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.412.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.210.0811.1NANANA89.700.430NANA2.52
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA2.52
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA2.54
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA2.54
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.230.0831.2NANANA10500.440NANA2.68
Chocolate SoymilkUnfortified Chocolate Soymilk00.172.084.070.710.61NA87.35.5613.500.079242.7
Peanut SpreadLow Sugar Peanut Spread00.0890.09412.60.950.36NA1110006.20.462.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0710.07411.510.38NA10000.6705.7702.74
Canned Kidney BeansCanned All Types Kidney BeansNA0.690.32.450.820.44NA21407.1400.1224.42.74
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA2.77
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA2.77
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA2.8
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA2.8
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.782.82
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.46132.85
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.052.85
PeanutsRaw Peanuts00.560.1210.61.560.31NA2120007.3502.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.812.9
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.22.9
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.822.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.870.222.0310.3NA3310003.3512.72.92
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.770.663.410.3NA33501503.412.62.97
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.770.663.410.3NA33501503.412.62.97
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.32.97
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.133.03
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.413.03
Commercial HummusHummus, commercial2.10.340.272.160.730.31NA1010003.25483.04
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.250.0621.72NA0.47NA9500.8300.1223.63.06
HummusHome Prepared Hummus00.250.151.130.811.13NA167022.302.18.473.08
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.453.1
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.43.22
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.73.22
Black Turtle BeansRaw Black Turtle Beans01.330.282.91.330.42NA6550000.318.263.24
Pinto BeansRaw Pinto Beans01.030.311.71.130.68NA75609.0800.38.073.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.243.3
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.33.3
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.253.33
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.9401563.34
Roasted SoybeansSoybeans roasted without salt00.110.151.50.480.22NA22502.350NANA3.35
Vitamins in Top 100 Legumes & Cereals with the lowest Zinc content per 500 kcal
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by least amount of Zinc per 500 calories.
Top 5 legumes & cereals with least amount of zinc per 500 calories are:
- Cornstarch
- Yokan, prepared from adzuki beans and sugar
- Dry Tapioca Pearls
- Long Rice Chinese Noodles, dehydrated
- Chinese Restaurant Crunchy Flat Noodles