Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA24.4
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.7714.4
Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.7712
Wild RiceRaw Wild Rice20.230.5213.42.120.78NA1890001.633.7712
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA10
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.710
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.7939.7
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.49.47
Soy VermicelliVermicelli, made from soy3.97000NA0NA000017.548.4
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA8.26
OatsOats01.50.281.92.680.2443.5111000NANA7.88
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.871397.78
White BeansRaw White Beans00.870.290.951.450.63NA7700000.42117.3
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.42117.24
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.967.24
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA7.2
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.777.2
Red LentilsRaw Pink Or Red Lentils5.9510.212.970.690.8NA40503.370NANA7.14
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.26.97
Split Green PeasRaw Split Green Peas141.430.487.161.90.28NA29.803.5700.2431.66.93
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.776.87
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA6.85
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.926.7
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA6.65
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.776.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.170.1827.42.40.91NA23801.6013.706.5
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.146.5
LentilsRaw Lentils3.971.730.425.174.251.07NA95108.9300.979.926.5
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.506.5
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.356.35
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.099186.23
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA6.23
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.64146.2
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.356.17
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.8406.15
NattoNatto00.320.3800.430.26NA16025.800.02466
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.785.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.775.87
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.3605.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA5.66
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.43125.6
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA5.58
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.65185.58
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.75.54
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.42115.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.210.22272.220.83NA18300012.50.995.54
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.775.5
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.375.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.30.3928.520.92NA1920009.805.5
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.63185.48
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA5.48
Spinach Spaghetti Dry Spinach Spaghetti 45.60.740.399.032.40.64NA950001.473015.48
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.5301185.3
Peanut ButterSmooth Peanut Butter00.210.21262.061.1NA69.500011.805.3
RyeRye grain20.630.58.472.90.58NA75.40001.711.75.26
Millet FlourMillet flourNA0.820.14122.520.74NA83.3NA0NA0.221.65.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.75.16
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.775.16
MisoMiso7.940.190.461.80.670.39NA37.70.16000.02585.1
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.35.06
Brown Rice FlourRice flour, brownNA0.880.1612.63.161.46NA31.80001.2NA4.86
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA4.8
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA4.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.84.76
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.44124.6
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.42114.52
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.64.4
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.42114.37
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.74.3
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.374.23
Long-grain Brown RiceRaw Long-grain Brown Rice01.070.19132.10.959.945.60001.21.24.23
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.374.1
Brown RiceRaw Medium-grain Brown Rice00.820.0858.552.961NA39.7000NANA4
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.373.97
Fried TofuTofu, fried20.340.0990.20.280.2NA53.60000.07915.53.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA3.95
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.773.83
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA3.8
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA3.77
Cooked KamutCooked Khorasan WheatNA0.190.064.57NA0.14NA220NANA0.48NA3.65
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.63.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.460.174.820.960.41NA49.600NANANA3.55
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.230.131.420.850.19NA240000NANA3.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.63.43
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.133.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA3.4
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.83.33
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA3.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA3.3
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA3.27
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.73.23
Cooked TempehTempeh, cooked00.110.714.240.90.39NA41.70.28000.7938.33.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.310.20.760.260.18NA57.500.40NANA3.1
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.63.1
FuyuSalted and Fermented Tofu00.310.20.750.260.18NA57.500.40NANA3.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.943.04
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA2.98
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.22.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.590.261.650.310.093NA20000NANA2.86
Dry PastaDry Unenriched Pasta00.180.123.370.860.28NA35.70000.220.22.8
Vitamins in Top 100 Legumes & Cereals with the highest Zinc content per 7 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 7 ounces.
Top 5 legumes & cereals with most amount of zinc per 7 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans