Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.79418.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.79418.6
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.7230217
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.7224517
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.0412117
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.2655615.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.4524215
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.2571515
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.4549614.4
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.7313.7
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.0813.5
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.723513.4
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.3418213
NattoNatto5141.6NA20.42733.62NA41217272116.67.213013
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.212.6
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.512.4
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.8912
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.9412
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.9711.8
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.5711
TempehTempeh2891.46NA7.032113.4NA6931073023.42.9715510.6
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.39.6
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.325329.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.548.28
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.031536.46
MisoMiso1441.06NA6.31212.17NA40253017.794146.461096.26
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.081835.75
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.18155.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.92294.96
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.654124.8
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.76794.63
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.75374.4
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.33.7
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.65103.48
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.661843.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.142423.36
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.272403.35
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.82992.5
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.26712.2
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.224322
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.03111.24
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.8121.18
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.41.13
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.95671.06
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA51314401230122951.05
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.555170.97
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.062850.9
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.72190.88
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.6160.85
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.14980.85
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.72830.81
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.25520.74
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.8140.71
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.522960.71
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.63250.69
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.70.64
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.52580.64
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.744650.63
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.563020.62
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.375660.59
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.473000.59
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.70.59
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.242940.58
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.5243460.57
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.842230.53
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.44770.52
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.44770.52
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.86130.51
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.133030.51
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.834810.51
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.80.51
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.683100.5
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.4180.5
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.35160.49
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.682280.49
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.060.48
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.242490.48
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.12660.46
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.43120.45
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.582920.44
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.673460.44
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.732920.44
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.9180.44
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.50.43
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.942640.43
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.22640.42
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.40.41
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.064670.4
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.22380.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.853070.39
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.80.39
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.70.39
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.222050.38
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.974160.37
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.974160.37
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.432200.34
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.40.34
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.14880.33
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.65500.33
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.2150.32
Minerals in Top 100 Legumes with the highest Omega 6 content per 500 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Omega 6 per 500 calories.
Top 5 legumes with most amount of omega 6 per 500 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus