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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.3722
NattoNatto4311.32NA172283.03NA345144717.5146109
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.3
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624
Soy CheeseSoybean, curd cheese3730.75NA114521.76NA44139533.339.73.4141
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821
Boiled SoybeansBoiled Soybeans no Salt2020.81NA10.21711.64NA486102214.522.3124
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.6
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.7
Fried TofuTofu, fried7380.79NA9.661192.97NA57029056.631.83.95100
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.4
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.87
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.7
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
Canned White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.22139
Carob flourCarob flour6911.13NA5.831071NA157164110.569.51.837.1
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.83
TempehTempeh2201.1NA5.361612.58NA5288180182.26118
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.86114
MisoMiso1130.83NA4.94951.7NA3164171473985.185.4
TamariSoy sauce made from soy (tamari)39.70.27NA4.7279.40.99NA2584211.6110850.85131
Boiled Kidney BeansBoiled All Types Kidney Beans69.50.43NA4.483.30.85NA2748042.222133
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated49.60.16NA4.35.950.2NA63.52015.7200.8126.6
Peanut ButterSmooth Peanut Butter1071.136.154.33552.7NA6651175809455.33.08
Cooked TempehTempeh, cooked1911.07NA4.231532.55NA502796027.83.1118
FuyuSalted and Fermented Tofu910.75NA3.931032.33NA14514934.357013.1139
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned69.50.38NA3.7769.50.46NA2146112.587621.07150
Chunk Style Peanut ButterPeanut butter, chunk style, without salt89.31.156.153.773183.57NA633147816.333.75.542.26
Canned Navy BeansBeans, navy, mature seeds, canned930.41NA3.67930.74NA26657211.56671.53140
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 Refried Beans, fat-freeRefried beans, canned, fat-free67.50.32NA3.275.40.65NA22068311.36951.3156
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.6
HummusHome Prepared Hummus970.44NA3.157.51.13NA2183434.764802.16129
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.88
ShoyuShoyu Soy Sauce65.50.085NA2.881472.02NA3298630.99109011.73141
Canned Refried BeansRefried beans, canned, traditional style57.50.26NA2.8669.50.57NA18363311.57341.15154

Minerals in Top 100 Legumes with the highest Iron content per 7 oz

In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Iron per 7 ounces.

Top 5 legumes with most amount of iron per 7 ounces are:

  1. Raw Soybeans
  2. Raw Mothbeans
  3. Raw White Beans
  4. Raw Black Turtle Beans
  5. Natto