SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA151NA165
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA201NA259
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.73
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.93
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
YokanYokan, prepared from adzuki beans and sugar310.033NA1.3420.80.16NA46522.65960.08141
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.15340
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.5
SILK Peach soy yogurtSILK Peach soy yogurt562NANA2.04NANANANANANA48NA244
SILK Strawberry soy yogurtSILK Strawberry soy yogurt562NANA2.04NANANANANANA48NA246
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.3145
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt600NANA2.2NANANANANANA51NA267
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt600NANA2.2NANANANANANA41NA267
SILK Blueberry soy yogurtSILK Blueberry soy yogurt600NANA2.2NANANANANANA51NA267
SILK Key Lime soy yogurtSILK Key Lime soy yogurt600NANA2.2NANANANANANA51NA265
SILK Raspberry soy yogurtSILK Raspberry soy yogurt600NANA2.2NANANANANANA51NA265
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.6408
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.44
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.25
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.5155
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.85110
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.23170
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.3531
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1640.67NA3.26770.95NA246600NA5441.5179
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.54177
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.99247
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.1
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.6186
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.67489
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.83171
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.73310
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.16
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.84
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.4208
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.7184
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.64279
TempehTempeh1730.88NA4.21272.03NA4166440141.893
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.6339
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.8
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.06132
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm623NANA4.43NANANANANANA73NA202
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.5143
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.3289
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.93123
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu557NANA4.7NANANANANANA17NA368
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.55149
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu675NANA4.88NANANANANANA86.3NA315
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.04187
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
OkaraOkara3160.79NA5.131031.6NA2378414235.52.2322
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm802NANA5.2NANANA421NANA23NA267
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm961NANA5.27NANANA491NANA16.2NA343
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.05286
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.05286
Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.256
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.15429
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.04
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu600NANA5.8NANANANANANA88.6NA281
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu526NANA5.96NANANANANANA116NA292
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319
Minerals in Top 100 Legumes with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Iron per 300 calories.
Top 5 legumes with least amount of iron per 300 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Oil-Roasted Peanuts no Salt
- Dry-roasted Peanuts, no salt
- Canned Baked Beans no Salt