SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA304NA331
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA304NA391
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.35329
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein770.19NA1.51320.45NA42620283.63309351.04309
Chocolate SoymilkUnfortified Chocolate Soymilk1130.93NA2.1868NANA23164921.82401.54388
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt798NANA2.9NANANANANANA68NA355
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt798NANA2.9NANANANANANA54.4NA355
SILK Blueberry soy yogurtSILK Blueberry soy yogurt798NANA2.9NANANANANANA68NA355
SILK Key Lime soy yogurtSILK Key Lime soy yogurt798NANA2.9NANANANANANA68NA352
SILK Peach soy yogurtSILK Peach soy yogurt798NANA2.9NANANANANANA68NA347
SILK Raspberry soy yogurtSILK Raspberry soy yogurt798NANA2.9NANANANANANA68NA352
SILK Strawberry soy yogurtSILK Strawberry soy yogurt798NANA2.9NANANANANANA68NA349
SoymilkSoymilk Unfortified1130.58NA2.91131NA23653521.82310.54399
Canned CowpeasCanned Common Cowpeas910.53NA4.41271.3NA31878010.413293.18361
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1951.13NA4.451093.63NA363494149622.68303
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1180.49NA4.541451.3NA35810988.1620552.8364
Tofu YogurtTofu yogurt5350.34NA4.8181NANA172213591591.4352
Canned Chickpeas Canned Chickpeas , Solids2041.15NA4.851183.84NA3865721411162.86303
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2860.52NA4.92541.73NA46316785.4427.22.9302
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu590NANA5NANANANANANA18NA389
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1951.22NA5.032092.27NA54017421322.74.1311
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5030.71NA5.031221.76NA41754440.436.32.9396
YokanYokan, prepared from adzuki beans and sugar1220.13NA5.2681.60.64NA18120410.43760.32161
Canned Kidney BeansCanned All Types Kidney Beans1540.61NA5.31220.76NA40810754.113432.1354
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2311.05NA5.442453.07NA581111111.8186.26322
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1320.67NA5.671361.3NA4811179511612.8354
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2901.18NA5.761361.68NA4351061NA9622.68318
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt63.50.82NA5.851631.8NA44916422.729.074.54315
OkaraOkara3630.91NA5.91181.83NA27296648412.54370
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu816NANA5.9NANANANANANA104NA381
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1075NANA5.9NANANA549NANA18NA383
Canned Pinto BeansCanned Pinto Beans, Solids2861.17NA6.031451.74NA4581243NA10842.77320
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1220.71NA6.352181.35NA449120711.39.073.8330
Canned Refried BeansRefried beans, canned, traditional style1320.59NA6.531591.3NA417144726.316782.63353
ShoyuShoyu Soy Sauce1500.2NA6.583364.6NA75319732.27249163.95323
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2130.73NA6.671501.44NA4171252NA12162.54355
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2130.73NA6.671501.44NA417125216.86622.54355
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.36312
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1631.17NA6.81951.9NA567121611.822.74.6324
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.58
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu354NANA6.94NANANANANANA154NA400
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.8352
HummusHome Prepared Hummus2221NA7.081322.57NA4997851110984.94294
Canned Great Northern BeansBeans, great northern, mature seeds, canned2400.73NA7.122311.85NA617159218.616782.95317
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.2
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1116NANA7.26NANANA585NANA31.8NA371
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)9120.97NA7.31682.83NA5496714554.43.76376
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1540.74NA7.351721.48NA50315602615882.95357
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu676NANA7.67NANANANANANA150NA376
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu798NANA7.7NANANANANANA118NA374
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1084NANA7.7NANANANANANA127NA351
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.76329
Canned Large Lima BeansLima beans, large, mature seeds, canned950.82NA8.21771.65NA33699820.415242.95350
Soy VermicelliVermicelli, made from soy2498.7NA8.29.07NANA9113.61221819.254
Canned Navy BeansBeans, navy, mature seeds, canned2130.94NA8.42131.7NA608130626.315243.5320
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1590.87NA8.61591.06NA49013975.917422.45343
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1590.87NA8.61591.06NA49013975.96262.45343
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2042.62148.67268.16NA14473379377712.75.17
FuyuSalted and Fermented Tofu2091.7NA92365.33NA33134078.5130327.08318
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1271.35NA9.072362.6NA76224135.4436.38.03301
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari12790.91NA9.251593.02NA50359059184.85373
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2271.05NA9.52271.68NA61217555.94.545.17293
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2090.999.989.52272.05NA6671978284.544.45286
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1220.95NA9.533182NA63516105.444.545.1298
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt3081.12NA9.662272.35NA748177418.69.074313
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.12270
Peanut ButterSmooth Peanut Butter2452.6149.88126.17NA152026851832159127.03
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1130.37NA9.8413.60.45NA14545.43645.41.8661
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.54304
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2361.23NA10.42952.5NA74823046.359.074.35278
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.67289
TamariSoy sauce made from soy (tamari)910.61NA10.81812.26NA5909623.63253381.95299
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt771.079.98111952.34NA503230420.49.074.3317
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1320.98NA112402.65NA576181922.213.64.67305
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2810.84NA11.23362.06NA83014745.922.74.8286
MisoMiso2591.9NA11.32183.9NA72195331.81691011.6195
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.85318
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.53260
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1911.02NA124452.2NA821142912.722.74.9312
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate30981.7NA122635.36NA86210757963.57.12317
TempehTempeh5032.54NA12.23675.9NA120718690415.17271
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari15651.5NA12.52404.77NA104866276.29.077.53323
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.94287
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.75
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.45298
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.85304
Carob flourCarob flour15792.6NA13.32452.3NA3583751241594.1716.2
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.1318
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.68314
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.76316
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.649
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.8157
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.26286
Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.85
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.63
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.535
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314
PeanutsRaw Peanuts4175.2NA20.87628.77NA1706319832.781.61529.5
Minerals in Top 100 Legumes with the lowest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Iron per 1 pound.
Top 5 legumes with least amount of iron per 1 pound are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk