Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.34181
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.3180
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
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
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334
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
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.16
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.04
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.73310
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.6339
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.55149
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.54177
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.53158
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.5143
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
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 Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.3289
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.23170
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
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
OkaraOkara3160.79NA5.131031.6NA2378414235.52.2322
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.1
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.06132
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
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.04187
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.25
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.8
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.93123
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.85110
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.83171
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7
TempehTempeh1730.88NA4.21272.03NA4166440141.893
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
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.75152
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.44
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.7184
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.4
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.64279
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.73
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.6408
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.6186
Minerals in Top 100 Legumes with the highest Zinc 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 Zinc per 300 calories.
Top 5 legumes with most amount of zinc per 300 calories are:
- Boiled Hyacinth Beans
- Shoyu Soy Sauce
- Raw Adzuki Beans
- Natto
- Boiled Adzuki Beans