Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.73317.4
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72210.3
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.8198.56
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8218.45
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA18287.14
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.67.14
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.76.93
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.46.76
Soy VermicelliVermicelli, made from soy4690.140.020.0060.054011724.7NANANA5.530.146
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.45.9
OatsOats5519.81.730.163.44094NANANANA15245.63
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.65.56
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.5335.2
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.65.17
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.75.17
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.65.15
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.3195.15
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.3345.1
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA11354.98
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.84.95
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18154.9
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.54.9
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.34.78
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.74.75
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3164.72
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.74.65
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.74.65
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.115354.64
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.64.64
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.84.54
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.4374.45
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.64.45
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414184.42
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.54.4
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.92204.4
NattoNatto29915.62.261.047.760186.93NANANA7.6527.54.3
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.74.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.64.2
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.24.07
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.54.04
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.44
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.3304
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.74
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.43.95
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.5323.95
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.3343.95
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3223.94
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.73.93
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.53.93
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.3293.9
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.83.9
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA15193.9
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA23343.8
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.08313.8
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.76
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.23.73
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.23.7
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.73.7
MisoMiso2818.51.450.573.50368.88.5007.65183.63
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.73.6
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.23.47
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.63.43
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.83.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.3193.4
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.6313.27
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.43.23
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.43.13
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA22303.1
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.43.08
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22143
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.73
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.62.9
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.62.86
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3152.83
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.72.82
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.72.82
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.42.74
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.52.72
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.72.7
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.12.6
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.52.58
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.62.54
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.72.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.822.45
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.72.44
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.42.42
MilletRaw Millet53661.020.172.860103NANANANA1215.62.4
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5152.37
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.85182.35
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.62.34
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36122.3
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.22.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.52.23
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA112122.2
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.62.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.62.17
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA192.13
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.8112.04
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA152.04
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.52
Macronutrients in Top 100 Cereals & Legumes with the highest Zinc content per 5 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 5 ounces.
Top 5 cereals & legumes with most amount of zinc per 5 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans