Wheat GermCrude Wheat Germ02.670.719.663.21.84NA398000NANA17.4
Wheat BranCrude Wheat Bran00.740.8219.23.11.85NA1120002.12.710.3
Rice BranCrude Rice Bran03.90.44810.55.77NA89.30006.972.78.56
Wild RiceRaw Wild Rice1.40.160.379.541.50.55NA1350001.162.78.45
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA7.14
Dark Rye FlourRye flour, dark1.40.450.366.052.070.63NA46.80003.878.367.14
SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.66.93
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.46.76
Soy VermicelliVermicelli, made from soy2.83000NA0NA00000.725.46
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA5.9
OatsOats01.10.21.361.90.173179.4000NANA5.63
Soy FlourRaw Full-fat Soy Flour8.50.821.646.122.250.65NA4890002.76995.56
White BeansRaw White Beans00.620.210.681.040.45NA5500000.37.945.2
Black BeansRaw Black Beans01.280.272.771.270.41NA6290000.37.945.17
Navy BeansRaw Navy Beans01.10.233.11.050.61NA5160NA00.0283.545.17
Cranberry BeansRaw Cranberry Beans01.060.32.061.060.44NA856000NANA5.15
TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.75.15
Red LentilsRaw Pink Or Red Lentils4.250.720.152.10.490.57NA28902.40NANA5.1
Peanut SpreadLow Sugar Peanut Spread00.160.1723.21.740.67NA20400011.40.854.98
Split Green PeasRaw Split Green Peas9.9210.355.11.360.2NA21.302.5500.1722.54.95
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.74.9
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA4.9
Common CowpeasRaw Common Cowpeas4.251.20.322.942.130.51NA89702.1300.557.14.78
Mungo BeansRaw Mungo Beans1.40.390.362.051.30.4NA306000NANA4.75
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.74.72
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.120.1319.61.70.65NA17001.1309.804.65
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.14.65
LentilsRaw Lentils2.831.240.33.73.030.77NA67906.3800.697.14.64
PeanutsRaw Peanuts00.910.19172.50.49NA3400001204.64
Oat FlourPartially Debranned Oat Flour00.980.182.10.280.18NA45.40000.994.544.54
Broadbeans Raw Broadbeans 4.250.790.4741.40.52NA6000200.07112.84.45
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA4.45
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.924.42
Oat BranRaw Oat Bran01.660.311.322.10.23NA73.70001.434.544.4
Raw QuinoaQuinoa, uncooked1.40.510.452.151.10.69NA2610NA03.4604.4
NattoNatto00.230.2700.30.18NA11.3018.400.01432.74.3
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.6524.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.420.277.581.430.27NA39.7NA000.752.74.2
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.704.07
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.380.0520.580.450.052NA5.67000NANA4.04
Large Lima BeansRaw Large Lima Beans00.720.292.181.930.73NA5600001.028.54
Small White BeansRaw Small White Beans01.050.291.91.030.62NA547000NANA4
Chickpea flourChickpea flour (besan)2.830.690.152.50.860.7NA6190001.18134
Kidney BeansRaw All Types Kidney Beans00.750.312.91.10.56NA55806.3800.31273.95
Red Kidney BeansRaw Red Kidney Beans00.860.331.10.56NA55806.3800.37.943.95
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.150.1619.41.60.59NA1300008.930.713.95
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.73.94
Hulled BarleyBarley, hulled1.40.920.46.530.40.45NA270000.813.13.93
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.220.2820.31.430.66NA137000703.93
Chickpeas Raw Chickpeas 4.250.680.32.22.250.76NA79005.6701.1612.83.9
Pigeon Peas Raw Pigeon Peas 1.40.910.274.21.80.4NA646000NANA3.9
Spinach Spaghetti Dry Spinach Spaghetti 32.60.530.286.451.70.46NA680001.052153.9
Mung BeansRaw Mung Beans8.50.880.333.22.70.54NA88606.800.7212.83.8
Peanut ButterSmooth Peanut Butter00.150.1518.71.470.78NA49.60008.403.8
RyeRye grain1.40.450.366.052.070.42NA540001.28.363.76
Millet FlourMillet flourNA0.590.18.531.80.53NA59.5NA0NA0.161.133.73
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.363.7
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.73.7
MisoMiso5.670.140.331.30.480.28NA270.11000.01441.53.63
Pink BeansRaw Pink Beans01.10.272.71.40.75NA6560000.38.083.6
Brown Rice FlourRice flour, brownNA0.630.1192.251.04NA22.70000.85NA3.47
Roasted BuckwheatRoasted Buckwheat Groats00.320.387.281.740.5NA59.5000NANA3.43
BuckwheatBuckwheat00.140.69.951.740.326.442.5000NANA3.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.530.2711.31.130.4NA83.6NANANA0.241.283.4
Great Northern BeansRaw Great Northern Beans00.930.342.771.560.63NA68307.500.318.53.27
Pinto BeansRaw Pinto Beans010.31.661.10.67NA74408.9300.37.943.23
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.433.13
Black Turtle BeansRaw Black Turtle Beans01.280.272.771.270.41NA6290000.37.943.1
Medium Rye flourRye flour, medium00.410.162.450.70.38NA480002.038.363.08
Raw Pearled BarleyBarley, pearled, raw1.40.270.166.530.40.37NA32.60000.0283.13
Long-grain Brown RiceRaw Long-grain Brown Rice00.770.139.21.50.687.0732.60000.850.853
Barley Malt flourBarley malt flour1.40.440.4480.820.93NA5400.8500.813.12.9
Brown RiceRaw Medium-grain Brown Rice00.590.0616.12.10.72NA28.3000NANA2.86
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.12.83
Fried TofuTofu, fried1.40.240.0710.140.20.14NA38.30000.057112.82
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA2.82
BulgurDry Bulgur00.330.167.251.470.48NA38.30000.0852.72.74
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA2.72
French BeansRaw French Beans00.760.312.951.10.57NA56606.520NANA2.7
Cooked KamutCooked Khorasan WheatNA0.130.0433.27NA0.099NA15.60NANA0.34NA2.6
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.432.58
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.80.330.123.440.690.29NA35.400NANANA2.54
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.160.09110.610.14NA172000NANA2.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.60.350.112.70.930.52NA35.40000.60.432.45
Soy CheeseSoybean, curd cheese2.8300.20.710.160.099NA310000.856.522.44
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.680.184.551.350.34NA85000NANA2.42
MilletRaw Millet00.60.416.71.20.54161200000.0711.282.4
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA2.37
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.060.110.910.0520.055NA3100.430NANA2.35
Wheat SproutsSprouted Wheat00.320.224.381.340.38NA5403.70NANA2.34
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.072.3
Cooked TempehTempeh, cooked00.0770.513.030.640.28NA29.80.2000.5727.42.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.220.140.540.190.13NA4100.280NANA2.23
Corn BranCrude Corn Bran5.670.0140.143.880.90.22NA5.670000.60.432.2
FuyuSalted and Fermented Tofu00.220.140.540.190.13NA4100.280NANA2.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.40.160.0890.750.410.2NA24401.8400.55.672.17
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA2.13
Commercial HummusHummus, commercial1.40.230.181.450.490.21NA680002.232.32.04
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.420.181.180.220.067NA14000NANA2.04
Dry PastaDry Unenriched Pasta00.130.0852.40.610.2NA25.50000.160.142
Vitamins in Top 100 Legumes & Cereals with the highest Zinc content per 5 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 5 ounces.
Top 5 legumes & cereals with most amount of zinc per 5 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans