SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA133NA145
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA133NA171
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.78144
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein33.70.081NA0.6557.50.2NA1878871.6135340.46135
Chocolate SoymilkUnfortified Chocolate Soymilk49.60.41NA0.9529.8NANA1012849.531050.67170
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt349NANA1.27NANANANANANA29.8NA155
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt349NANA1.27NANANANANANA24NA155
SILK Blueberry soy yogurtSILK Blueberry soy yogurt349NANA1.27NANANANANANA29.8NA155
SILK Key Lime soy yogurtSILK Key Lime soy yogurt349NANA1.27NANANANANANA29.8NA154
SILK Peach soy yogurtSILK Peach soy yogurt349NANA1.27NANANANANANA29.8NA152
SILK Raspberry soy yogurtSILK Raspberry soy yogurt349NANA1.27NANANANANANA29.8NA154
SILK Strawberry soy yogurtSILK Strawberry soy yogurt349NANA1.27NANANANANANA29.8NA153
SoymilkSoymilk Unfortified49.60.25NA1.2749.60.44NA1032349.531010.24175
Canned CowpeasCanned Common Cowpeas39.70.23NA1.9255.60.56NA1393414.565811.4158
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids85.30.5NA1.9447.61.6NA1592166.154211.17133
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned51.60.22NA263.50.57NA1574803.578991.23159
Tofu YogurtTofu yogurt2340.15NA2.179.4NANA75.49325.869.50.62154
Canned Chickpeas Canned Chickpeas , Solids89.30.5NA2.1251.61.68NA1692506.154881.25132
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1250.23NA2.141110.76NA2027342.4121.27132
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu258NANA2.2NANANANANANA7.94NA170
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt85.30.53NA2.2910.99NA2367625.759.921.8136
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)2200.31NA2.253.60.77NA18323817.7161.27173
YokanYokan, prepared from adzuki beans and sugar53.60.058NA2.335.70.28NA79.489.34.561650.1470.3
Canned Kidney BeansCanned All Types Kidney Beans67.50.27NA2.3253.60.33NA1794701.85870.91155
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1010.46NA2.41071.34NA2544865.167.942.74141
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids57.50.29NA2.559.50.58NA2105162.25081.23155
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1270.52NA2.5259.50.73NA191464NA4211.17139
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt27.80.36NA2.5671.40.79NA1967181.23.972138
OkaraOkara1590.4NA2.5851.60.8NA11942321181.1162
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu357NANA2.58NANANANANANA45.6NA167
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm470NANA2.58NANANA240NANA7.94NA168
Canned Pinto BeansCanned Pinto Beans, Solids1250.51NA2.6463.50.76NA200544NA4741.2140
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt53.60.31NA2.78950.59NA1965284.963.971.67144
Canned Refried BeansRefried beans, canned, traditional style57.50.26NA2.8669.50.57NA18363311.57341.15154
ShoyuShoyu Soy Sauce65.50.085NA2.881472.02NA3298630.99109011.73141
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids930.32NA2.965.50.63NA183548NA5321.1155
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt930.32NA2.965.50.63NA1835487.342901.1155
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1150.56NA2.9857.50.76NA234496NA4131.47137
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt71.40.51NA2.9885.30.84NA2485325.169.922142
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.88
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu155NANA3.04NANANANANANA67.5NA175
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned67.50.28NA3.0863.50.4NA1715166.156591.67154
HummusHome Prepared Hummus970.44NA3.157.51.13NA2183434.764802.16129
Canned Great Northern BeansBeans, great northern, mature seeds, canned1050.32NA3.11010.81NA2706978.147341.3139
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.6
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm488NANA3.18NANANA256NANA14NA162
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)3990.42NA3.273.41.24NA24029419.6241.65165
Canned Refried Beans, fat-freeRefried beans, canned, fat-free67.50.32NA3.275.40.65NA22068311.36951.3156
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu296NANA3.35NANANANANANA65.5NA164
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu349NANA3.37NANANANANANA51.6NA164
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm474NANA3.37NANANANANANA55.6NA153
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.28NA3.471250.82NA3104584.96141.65144
Canned Large Lima BeansLima beans, large, mature seeds, canned41.70.36NA3.677.40.72NA1474378.936671.3153
Soy VermicelliVermicelli, made from soy1093.8NA3.63.97NANA39.75.9553.67.948.423.6
Canned Navy BeansBeans, navy, mature seeds, canned930.41NA3.67930.74NA26657211.56671.53140
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned69.50.38NA3.7769.50.46NA2146112.587621.07150
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium69.50.38NA3.7769.50.46NA2146112.582741.07150
Chunk Style Peanut ButterPeanut butter, chunk style, without salt89.31.156.153.773183.57NA633147816.333.75.542.26
FuyuSalted and Fermented Tofu910.75NA3.931032.33NA14514934.357013.1139
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt55.60.59NA3.971031.14NA33310562.4163.5132
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari5600.4NA4.0569.51.32NA22025825.87.942.12163
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt990.46NA4.15990.73NA2687682.5822.26128
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt910.434.374.15990.9NA29286512.321.94125
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt53.60.41NA4.171390.88NA2787042.422.22130
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1350.49NA4.23991.03NA3277768.143.971.75137
Cooked TempehTempeh, cooked1911.07NA4.231532.55NA502796027.83.1118
Peanut ButterSmooth Peanut Butter1071.136.154.33552.7NA6651175809455.33.08
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated49.60.16NA4.35.950.2NA63.52015.7200.8126.6
Boiled Kidney BeansBoiled All Types Kidney Beans69.50.43NA4.483.30.85NA2748042.222133
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1030.54NA4.561291.1NA32710082.783.971.9121
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1370.424.374.71051.05NA2867725.7502.04127
TamariSoy sauce made from soy (tamari)39.70.27NA4.7279.40.99NA2584211.6110850.85131
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt33.70.474.374.7485.31.02NA22010088.933.971.9138
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt57.50.43NA4.761051.16NA2527969.725.952.04133
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1230.37NA4.921470.9NA3636452.589.922.1125
MisoMiso1130.83NA4.94951.7NA3164171473985.185.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt47.60.53NA51050.94NA3105524.967.942.56139
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.86114
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt83.30.45NA5.241940.97NA3596255.569.922.14137
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate13550.75NA5.281152.34NA37747034.527.83.1139
TempehTempeh2201.1NA5.361612.58NA5288180182.26118
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.3141
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.16125
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.83
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.5130
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.12133
Carob flourCarob flour6911.13NA5.831071NA157164110.569.51.837.1
Canned White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.22139
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5.950.33NA6.232061.05NA2986035.56201.17137
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.52138
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.74125
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.87
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt79.40.68NA9.11630.96NA2386695.56145.66137
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Minerals in Top 100 Legumes with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Iron per 7 ounces.
Top 5 legumes with least amount of iron per 7 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk