Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA17
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.417
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA12
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.839.56
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.668.35
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA132000008.2
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.087.75
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA7.66
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.47.3
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA7.3
NattoNatto00.380.4500.510.31NA1903100.02454.77.2
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA6.97
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA6.9
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA6.72
Canned Baked BeansCanned Baked Beans no Salt240.710.292.05NA0.62NA114014.800.713.86.67
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.486.63
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA6.63
MisoMiso100.250.592.30.850.5NA480.2000.025746.46
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.06176.45
Soy VermicelliVermicelli, made from soy3.02000NA0NA00000.775.746.4
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.56.32
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA6.14
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA5.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA5.72
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.25.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.335.56
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.45.5
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA5.5
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.75.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.335.47
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA5.45
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA5.4
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.75.4
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.25.35
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.45.32
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.25.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.85.26
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.45.25
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA5.13
OatsOats00.980.181.241.740.152872000NANA5.1
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.85.1
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA5.06
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA5.03
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.445
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.64.96
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.64.95
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA4.92
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.74.9
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA4.9
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA4.9
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.784.87
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.334.85
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.16224.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07124.66
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.44.66
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.14.64
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073134.6
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.091134.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA4.58
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA4.55
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.6304.54
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.64.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.7724.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.864.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA4.37
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.54.24
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.810.243.772.520.2NA27501.700.13214.24
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.94.22
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.6524.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.12334.2
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.304.2
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA4.2
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.54.2
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.884.2
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA4.2
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA4.17
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA4.15
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.34.14
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.74.13
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA4.1
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.74.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA4.1
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.54.03
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA4.02
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.71134
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.963.96
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.71133.95
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12333.94
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.733.92
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.13.9
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.83.9
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.603.87
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.73133.86
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA3.84
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.33.83
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.263.82
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.83.82
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA3.73
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA3.7
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.33.7
Vitamins in Top 100 Legumes & Cereals with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Zinc per 500 calories.
Top 5 legumes & cereals with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Boiled Hyacinth Beans
- Crude Rice Bran
- Raw Wild Rice