Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264624.4
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853114.4
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.512
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.212
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.410
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.610
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.49.7
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16869.47
Soy VermicelliVermicelli, made from soy6570.20.0280.0080.075016334.6NANANA7.740.28.4
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA278.26
OatsOats77213.72.40.224.80132NANANANA2133.57.88
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA19757.78
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.47.3
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.8437.24
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.37.24
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.77.2
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.47.2
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.47.14
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.26.97
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.3444466.93
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.26.87
TriticaleTriticale6674.150.730.121.70143NANANANANA266.85
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.76.7
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.3506.65
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.46.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.66.5
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2296.5
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.2496.5
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17516.5
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913296.35
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.6526.23
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.56.23
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720256.2
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.36.17
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14286.15
NattoNatto419223.161.46110259.7NANANA10.738.56
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.55.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26195.87
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.3275.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA165.66
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.65.6
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.4425.58
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.45.58
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.85.54
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.75.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.75.54
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.65.5
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.85.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.35.5
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.65.48
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.8435.48
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.55.48
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.35.3
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.55.3
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.26
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.35.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA41415.16
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.25.16
MisoMiso393122.030.84.9050.312.3120010.725.45.1
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.65.06
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.34.86
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.8
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.220274.76
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.44.6
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.54.52
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.74.4
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.8424.37
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.64.3
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.23
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14154.23
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.44.1
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75154
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20213.97
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.33.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.33.95
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.43.83
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.53.8
French BeansRaw French Beans68140.441.50.880127NANANANA5037.33.77
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.33.65
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5163.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA22153.55
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.5153.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.83.43
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA0253.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.53.4
MilletRaw Millet7508.371.430.2340145NANANANA17223.33
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3213.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2253.3
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2153.27
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.73.23
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.53.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.33.1
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.63.1
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.73.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.63.04
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.42.98
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.42.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA212.86
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.35262.8
Macronutrients in Top 100 Cereals & Legumes with the highest Zinc content per 7 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 7 ounces.
Top 5 cereals & legumes with most amount of zinc per 7 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Raw Adzuki Beans