YokanYokan, prepared from adzuki beans and sugar520.056NA2.2334.60.27NA7786.54.421600.1368
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.5819
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.65412
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.9567
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2741.1NA5.431281.6NA4101000NA9062.52299
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.52296
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.68310
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.7679
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.2
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.74465
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.85307
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.97416
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.97416
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.06285
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.22205
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312
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
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.43220
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.13303
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
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 Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
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
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.47300
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Minerals in Top 100 Legumes with the lowest Zinc 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 Zinc per 500 calories.
Top 5 legumes with least amount of zinc per 500 calories are:
- Yokan, prepared from adzuki beans and sugar
- Long Rice Chinese Noodles, dehydrated
- Soymilk Unfortified
- Tofu yogurt
- Soy sauce made from hydrolyzed vegetable protein