Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA12.3
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.97.27
Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.96.04
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.95.96
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA5.04
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.95.04
SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.85474.9
Soy NutsDry-roasted Soybeans00.430.761.060.470.23NA20504.60NA374.77
Soy VermicelliVermicelli, made from soy2000NA0NA00000.513.84.24
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA4.16
OatsOats00.760.140.961.350.122256000NANA3.97
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.95703.92
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.63.67
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.63.65
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.53.65
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA3.63
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.93.63
Red LentilsRaw Pink Or Red Lentils30.510.111.50.350.4NA20401.70NANA3.6
Peanut SpreadLow Sugar Peanut Spread00.120.1216.41.230.47NA1440008.060.63.5
Split Green PeasRaw Split Green Peas70.720.243.60.960.14NA1501.800.12163.5
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.93.46
TriticaleTriticale00.420.131.431.320.14NA730000.9NA3.45
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.3953.37
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA3.35
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.93.33
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0850.089141.20.46NA12000.806.903.28
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.63.28
LentilsRaw Lentils20.870.212.62.140.54NA47904.500.4953.27
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.3303.27
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.23.2
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.0593.14
Roasted SoybeansSoybeans roasted without salt00.10.151.40.450.21NA21102.20NANA3.14
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3273.12
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.23.1
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4403.1
NattoNatto00.160.1900.220.13NA801300.01233.03
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.42.97
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.92.96
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.202.87
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA2.85
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.7262.83
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA2.8
Chickpea flourChickpea flour (besan)20.490.111.760.610.49NA4370000.839.12.8
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.22192.8
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.62.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.110.1113.71.120.42NA920006.30.52.8
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.92.78
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.22.77
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.150.214.410.47NA970004.9302.77
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.8292.76
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA2.76
Spinach Spaghetti Dry Spinach Spaghetti 230.370.24.551.20.32NA480000.741522.76
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.5192.68
Peanut ButterSmooth Peanut Butter00.110.11131.040.55NA350005.9402.67
RyeRye grain10.320.254.271.460.29NA380000.855.92.65
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.82.63
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.92.6
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.92.6
MisoMiso40.0980.230.910.340.2NA190.08000.0129.32.56
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.72.55
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA2.45
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA2.42
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA2.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.92.4
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.2262.3
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.62.28
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.2
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.62.2
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.92.17
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.22.13
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.62.13
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.22.06
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA2.02
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.22
Fried TofuTofu, fried10.170.050.10.140.099NA270000.047.82
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.170.050.10.140.099NA27000NANA2
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.91.93
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA1.92
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA1.9
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA1.84
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.31.82
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry90.230.0872.430.480.21NA2500NANANA1.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.120.0640.720.430.096NA121000NANA1.77
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.31.73
Soy CheeseSoybean, curd cheese200.140.50.120.07NA220000.64.61.72
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.480.133.20.950.24NA60000NANA1.7
MilletRaw Millet00.420.294.70.850.3811.4850000.050.91.68
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA1.67
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0420.0770.640.0370.039NA2200.30NANA1.66
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA1.65
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.41.63
Cooked TempehTempeh, cooked00.0540.362.140.450.2NA210.14000.419.31.57
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.160.10.380.130.092NA2900.20NANA1.57
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.31.56
FuyuSalted and Fermented Tofu00.160.10.380.130.091NA2900.20NANA1.56
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt10.120.0630.530.290.14NA17201.300.3541.53
FalafelHome prepared Falafel10.150.171.040.290.13NA9301.60NANA1.5
Commercial HummusHummus, commercial10.160.131.020.350.15NA480001.54231.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.30.130.830.160.047NA10000NANA1.44
Dry PastaDry Unenriched Pasta00.090.061.70.430.14NA180000.110.11.4
Vitamins in Top 100 Legumes & Cereals with the highest Zinc content per 100 g
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 grams.
Top 5 legumes & cereals with most amount of zinc per 100 grams are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans