Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49248.8
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.729
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35324
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.523.7
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.47920
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946320
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714519.4
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217219
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.417
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.316.5
OatsOats154427.44.830.449.620263NANANANA426715.8
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA3815015.6
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.39314.6
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.714.5
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.614.5
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA989114.4
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.814.4
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA439514.3
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA319814
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.7889214
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.413.7
TriticaleTriticale13348.31.450.243.40286NANANANANA51.813.7
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA429313.4
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.610013.3
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44513.2
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.311113
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55813
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.59813
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.710213
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85812.7
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA9910412.5
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.315312.5
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75012.4
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.712.3
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.85612.3
NattoNatto83743.76.32.921.7050.319.4NANANA21.47712
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55511.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523811.7
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65411.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.311.3
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.48511.2
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.811
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA438911
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA999411
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.411
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.89511
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46111
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.511
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.39711
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.211
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.58611
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA425311
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.79510.6
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.68710.6
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.5
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.710.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.88210.3
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.410.3
MisoMiso786244.071.69.84010124.6240021.450.810
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.48310
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.79.72
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.6
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.69.53
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.69.53
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.89.17
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.5859.05
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.48.77
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.38.73
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.5747438.6
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.38.45
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3308.45
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA28418.18
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.88
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.77.94
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.77.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.77.9
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.87.66
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA917.62
French BeansRaw French Beans136180.883.041.750254NANANANA10074.77.54
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77.3
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.27.22
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.67.1
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA29307.03
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.56.87
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.66.83
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA576.8
MilletRaw Millet150016.72.870.4780289NANANANA33.743.76.67
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6426.63
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.36.6
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.76.55
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.56.47
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.7796.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.56.23
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA314336.2
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.46.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA30356.07
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA535.95
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.3522315.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA425.7
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.85.6
Macronutrients in Top 100 Cereals & Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 cereals & legumes with most amount of zinc per 14 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans