SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA252NA274
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA335NA431
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.2
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
YokanYokan, prepared from adzuki beans and sugar520.056NA2.2334.60.27NA7786.54.421600.1368
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.9567
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.5819
SILK Peach soy yogurtSILK Peach soy yogurt936NANA3.4NANANANANANA79.8NA406
SILK Strawberry soy yogurtSILK Strawberry soy yogurt936NANA3.4NANANANANANA79.8NA410
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1000NANA3.64NANANANANANA68NA444
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1000NANA3.64NANANANANANA85.2NA441
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1000NANA3.64NANANANANANA85.2NA441
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.7679
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.8299
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2741.1NA5.431281.6NA4101000NA9062.52299
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.65412
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.68310
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.06285
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
MisoMiso1441.06NA6.31212.17NA40253017.794146.46109
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.85307
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.74465
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.43220
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1039NANA7.4NANANANANANA122NA336
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.22205
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu929NANA7.86NANANANANANA28.6NA613
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1125NANA8.13NANANANANANA144NA525
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1337NANA8.7NANANA701NANA38NA445
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1601NANA8.8NANANA818NANA27NA571
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.4477
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.4477
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1000NANA9.66NANANANANANA148NA469
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu876NANA9.94NANANANANANA194NA487
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Minerals in Top 100 Legumes with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Iron per 500 calories.
Top 5 legumes with least amount of iron per 500 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Oil-Roasted Peanuts no Salt
- Dry-roasted Peanuts, no salt
- Canned Baked Beans no Salt