Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
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
OkaraOkara3160.79NA5.131031.6NA2378414235.52.2322
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.99247
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
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
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
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.67489
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.8
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.6408
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.04187
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.05286
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.06132
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.25
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.4
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.7184
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.73310
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.16
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.6339
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.3180
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.23170
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.5178
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
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 Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.5
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.3145
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.34181
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.93
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.8249
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.3289
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.85110
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.15340
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.44
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.64279
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.5143
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.53158
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.93123
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.5155
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.75152
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.55149
Minerals in Top 100 Legumes with the highest Selenium content per 300 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Selenium per 300 calories.
Top 5 legumes with most amount of selenium per 300 calories are:
- Tofu, extra firm, prepared with nigari
- Salted and Fermented Tofu
- Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
- Okara
- Tofu yogurt