SILK French Vanilla CreamerSILK French Vanilla Creamer52826.50NANA079.479.4NANANA000
SILK Original CreamerSILK Original Creamer39726.50NANA026.50NANANA000
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA22191.15
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2382.020.160.0790.50315.1602.780227.81.3
Chocolate SoymilkUnfortified Chocolate Soymilk2506.070.950.32.3039.531NANANA1.68.971.9
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt3494.70NANA067.742NANANA2.49.332.54
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt3494.70NANA067.746.7NANANA2.49.332.54
SILK Blueberry soy yogurtSILK Blueberry soy yogurt3494.70NANA067.749NANANA2.49.332.54
SILK Key Lime soy yogurtSILK Key Lime soy yogurt3494.70NANA07049NANANA2.49.332.54
SILK Peach soy yogurtSILK Peach soy yogurt3734.70NANA074.758.4NANANA2.49.332.54
SILK Raspberry soy yogurtSILK Raspberry soy yogurt3494.70NANA07051.4NANANA2.49.332.54
SILK Strawberry soy yogurtSILK Strawberry soy yogurt3734.70NANA072.451.4NANANA2.49.332.54
SoymilkSoymilk Unfortified2146.950.810.32.302516NANANA2.4132.54
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA13193.85
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA25283.9
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.73.97
Tofu YogurtTofu yogurt3737.141.030.463.58063.34.92NANANA0.79144.2
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.4284.25
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.3284.3
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu278142NANA02.941.2NANANA2.434.84.37
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.6274.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)24214.62.10.987.304.72.78NANANA0.7928.54.4
YokanYokan, prepared from adzuki beans and sugar10320.480.17NA0.10241NANANANANA134.6
Canned Kidney BeansCanned All Types Kidney Beans3332.40.560.330.42057.57.34007.341720.74.64
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.84.76
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.74.96
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4643.85NANANA082.4NANANANANA285.04
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA33335.1
OkaraOkara3026.870.770.352.64048.5NANANANANA145.16
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu31816.72NANA06.031.6NANANA2.4365.16
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm29413.51.2NANA06.81.2NANANA3.1836.55.16
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.75.28
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA30285.56
Canned Refried BeansRefried beans, canned, traditional style3577.982.50.671.43053.82.14002.1414.719.85.7
ShoyuShoyu Soy Sauce2102.260.290.120.93019.61.601.20.43.1832.35.75
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3252.220.490.470.34060.24.05NANANA18.318.35.83
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3252.220.460.470.34060.24.05NANANA18.318.35.83
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.25.95
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.4305.95
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.31116.03
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu23410.81.9NANA08.72.1NANANA3.1825.36.07
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA25226.15
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.36.2
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.36.23
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.3976.27
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm36519.42.4NANA07.221.6NANANA3.9740.46.35
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)31016.63.150.665.83011.32.4NANANA3.57366.4
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3141.80.370.610.53053.62.42002.4218.7216.43
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu33716.62.8NANA03.851.6NANANA3.5743.36.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu34918.32.4NANA06.072NANANA3.57406.75
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm45623.44.37NANA08.574.37NANANA4.7652.56.75
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.4306.95
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.67.2
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.47.2
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.2307.34
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.4247.54
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.4247.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.8957.54
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.47.86
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA29307.94
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.68.1
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA34378.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.88.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.5358.33
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.8338.45
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.7798.45
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.6878.57
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated13930.240.0670.0040.06703420NANANA20.648.6
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.48.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA21369.13
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.79.37
TamariSoy sauce made from soy (tamari)2380.40.0440.020.150226.75NANANA3.1841.79.45
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.8319.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.6329.53
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.49.84
MisoMiso786244.071.69.84010124.6240021.450.89.9
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.79.96
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.35223110
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA153310.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.510.6
TempehTempeh76243100.9816030.310.7NANANA14.780.510.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.311
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.611.3
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA319811.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.511.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA303511.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.411.7
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.311.7
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA192912
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA3112.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.813.2
French BeansRaw French Beans136180.883.041.750254NANANANA10074.713.5
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA5313.6
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.614.7
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.315315.5
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217215.7
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.217
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA4217
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.318
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.710218
Macronutrients in Top 100 Legumes with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 14 ounces.
Top 5 legumes with least amount of iron per 14 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk