Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.433.4
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.23.37
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.962.44
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.221.9
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.131.67
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.41.64
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.55
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.041.53
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.061.46
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.061.46
NattoNatto47.45.20.750.352.6062.3NANANA2.569.21.44
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.331.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.881.4
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.71.34
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.571.33
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.951.33
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.031.33
MisoMiso50.53.040.520.21.250133.133.03002.736.461.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.2121.3
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.031.3
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.031.26
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.23
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.35131.16
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.741.14
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.281.14
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.661.1
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5671.1
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.831.1
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.21.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.781.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.6121.1
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.871.1
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.631.1
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.331.07
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.61.06
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.651.06
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.61.05
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.81.05
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.91.03
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.02
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.671
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.681
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1571
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.5370.99
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.620.99
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.330.98
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.370.98
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.40.98
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.220.98
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.30.97
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.30.97
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.350.96
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.40.93
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770.93
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.0470.93
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.660.92
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.90.92
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.030.92
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.160.91
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.670.91
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.70.9
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.020.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.90.89
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.70.87
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.70.85
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.070.85
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.70.84
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.940.84
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.830.84
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840.84
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.870.84
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.10.84
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.350.84
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.30.84
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.83
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520.83
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.70.83
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.80.83
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.240.82
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.760.82
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.40.82
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.20.81
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.330.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.70.8
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.79
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.20.79
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.830.79
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530.78
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.160.78
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650.77
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.880.77
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.30.77
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.440.77
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950.76
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.90.76
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.060.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.60.74
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.10.74
Macronutrients in Top 100 Cereals & Legumes with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Zinc per 100 calories.
Top 5 cereals & legumes with most amount of zinc per 100 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Boiled Hyacinth Beans
- Crude Rice Bran
- Raw Wild Rice