Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA3.4
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.883.37
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.230.0320.350.270.032NA3.4000NANA2.44
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.61.9
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.531.67
ShoyuShoyu Soy Sauce00.0620.314.140.560.28NA26.4000001.64
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.81.55
Adzuki BeansRaw Adzuki Beans0.30.140.0670.80.450.11NA189000NANA1.53
White Canned HominyHominy, canned, white00.0040.0080.0460.210.007NA1.400.4200.0690.281.46
Yellow Canned HominyHominy, canned, yellowNA0.0040.0080.0460.210.007NA1.4000NANA1.46
NattoNatto00.0760.0900.10.062NA3.806.1600.005111.44
Cooked KamutCooked Khorasan WheatNA0.0720.0231.75NA0.053NA8.330NANA0.18NA1.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.090.050.560.340.075NA95000NANA1.4
FuyuSalted and Fermented Tofu00.140.0870.330.110.078NA2500.170NANA1.34
Canned Baked BeansCanned Baked Beans no Salt4.760.140.0570.41NA0.12NA2302.9500.140.761.33
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.51.33
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA1.33
MisoMiso2.020.0490.120.460.170.1NA9.60.04000.00514.81.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0580.0580.2910.1NA110000.0123.371.3
Soy VermicelliVermicelli, made from soy0.6000NA0NA00000.151.151.3
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.31.26
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA1.23
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.110.0450.420.160.008NA49.600.920NANA1.16
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0290.0530.440.0260.027NA1500.210NANA1.14
Soy CheeseSoybean, curd cheese1.3200.0930.330.0770.046NA14.60000.43.051.14
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt0.860.170.0470.430.350.086NA17900.3400.241.471.1
White BeansRaw White Beans00.130.0440.140.220.095NA1170000.0631.71.1
Cooked TeffTeff, cooked00.180.0330.9NA0.096NA180NANANANA1.1
SoybeansRaw Soybeans0.220.20.20.360.180.085NA8401.3500.1910.51.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.150.0630.910.550.15NA15601.300.0951.471.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.110.0710.260.0920.064NA2000.140NANA1.1
Cranberry BeansRaw Cranberry Beans00.220.0640.430.220.092NA180000NANA1.1
Navy BeansRaw Navy Beans00.230.0490.650.220.13NA1080NA00.0060.741.1
Black BeansRaw Black Beans00.260.0570.570.260.084NA1300000.0621.641.07
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0810.130.140.091NA24.400.2600.0133.081.06
Soy NutsDry-roasted Soybeans00.0950.170.240.110.05NA45.701.020NA8.241.06
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0680.260.0890.062NA19.700.1300.0133.161.05
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0610.880.0840.085NA7200.3300.0163.281.05
TriticaleTriticale00.120.040.430.390.041NA21.70000.27NA1.03
OatsOats00.20.0360.250.350.0315.6314.4000NANA1.02
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.561
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0470.0470.610.170.066NA9300.960NANA1
Red LentilsRaw Pink Or Red Lentils0.840.140.030.420.0970.11NA5700.470NANA1
Common CowpeasRaw Common Cowpeas0.890.250.0670.620.450.11NA18800.4500.121.51
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.0850.0330.10.160.067NA58.30000.682.50.99
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.520.99
Cooked SpeltSpelt, cooked00.0810.0242.02NA0.063NA10.200NA0.2NA0.98
Canned White BeansBeans, white, mature seeds, canned00.0840.0320.0990.160.066NA570000.692.540.98
Mungo BeansRaw Mungo Beans0.290.080.0740.420.270.082NA63.3000NANA0.98
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.20.0880.560.110.032NA6.8000NANA0.98
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.560.97
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.070.97
Split Green PeasRaw Split Green Peas1.920.20.0670.990.260.038NA4.1200.4900.0334.370.96
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt0.610.0710.0380.320.170.085NA10500.7900.212.440.93
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.10.93
LentilsRaw Lentils0.570.250.060.740.610.15NA13601.2800.141.420.93
Broadbeans Raw Broadbeans 0.880.160.0980.830.290.11NA12400.4100.0152.640.92
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt0.910.0880.0810.650.140.065NA9500.2700.0182.640.92
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.180.0540.470.340.081NA12400.340NANA0.92
Canned CowpeasCanned Common CowpeasNA0.0990.0960.460.250.058NA66.203.50NANA0.91
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.5300.91
Soy FlourRaw Full-fat Soy Flour1.40.130.2710.370.11NA79.50000.45160.9
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.40.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.570.89
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1.40.0280.071.350.170.063NA46.502.540NANA0.87
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.180.0450.380.180.052NA1130000.662.50.85
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.160.0470.750.50.041NA5500.3400.0254.240.85
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.580.84
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.40.84
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.130.0460.460.170.094NA10200.9400.0246.60.84
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.6600.84
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.150.0510.380.180.06NA152000NANA0.84
Kidney BeansRaw All Types Kidney Beans00.160.0660.620.230.12NA11801.3500.0665.70.84
Large Lima BeansRaw Large Lima Beans00.150.060.450.40.15NA1170000.211.780.84
Small White BeansRaw Small White Beans00.220.0620.40.220.13NA115000NANA0.84
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA0.83
Cooked Spinach SpaghettiSpaghetti, spinach, cooked6.150.0750.0791.180.140.074NA9.23000NANA0.83
Red Kidney BeansRaw Red Kidney Beans00.180.0640.630.230.12NA11701.3400.0621.660.83
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.140.0480.370.370.14NA720000.161.740.83
Canned Large Lima BeansLima beans, large, mature seeds, canned00.070.0430.330.330.12NA63.3000NANA0.82
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0380.0190.460.250.14NA7201.1400.0512.530.82
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.130.0440.520.370.062NA119000NANA0.82
Cooked TempehTempeh, cooked00.0280.181.10.230.1NA10.80.072000.219.90.81
Pigeon Peas Raw Pigeon Peas 0.290.190.0550.860.370.083NA133000NANA0.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt0.950.160.0580.550.390.064NA15100.9500.142.570.8
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.790.79
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1.90.140.0711.430.410.055NA89.500.9500.142.570.79
Boiled Kidney BeansBoiled All Types Kidney Beans00.130.0460.460.170.094NA10200.9400.0246.60.79
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.750.78
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.620.78
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.170.0650.510.380.098NA1190000.211.760.78
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.3200.77
Mung BeansRaw Mung Beans1.730.180.0670.650.550.11NA18001.400.152.60.77
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.170.0420.190.180.089NA96000NANA0.77
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.130.0830.610.160.099NA28.400.9900.0255.060.77
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.250.76
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.560.76
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.130.050.580.230.099NA86.401.10NANA0.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.120.0490.650.260.041NA92000NANA0.74
Pink BeansRaw Pink Beans00.230.0560.550.290.15NA1350000.0611.660.74
Vitamins in Top 100 Legumes & Cereals with the highest Zinc content per 100 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 100 calories.
Top 5 legumes & cereals with most amount of zinc per 100 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Boiled Hyacinth Beans
- Crude Rice Bran
- Raw Wild Rice