Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.47920
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714519.4
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217219
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.417
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA3815015.6
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.39314.6
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.714.5
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.614.5
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA989114.4
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA439514.3
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA319814
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.7889214
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA429313.4
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.610013.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.311113
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.59813
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.710213
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA9910412.5
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.315312.5
NattoNatto83743.76.32.921.7050.319.4NANANA21.47712
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.311.3
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.48511.2
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.811
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA438911
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA999411
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.411
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.89511
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.39711
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.211
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.58611
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.79510.6
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.68710.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.88210.3
MisoMiso786244.071.69.84010124.6240021.450.810
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.48310
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.89.17
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.5859.05
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.38.73
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.77.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.77.9
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA917.62
French BeansRaw French Beans136180.883.041.750254NANANANA10074.77.54
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA29307.03
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.66.83
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.36.6
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.7796.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.56.23
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.46.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA30356.07
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA535.95
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.3522315.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA425.7
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA22195.56
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.65.48
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.85.48
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.75.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.85.04
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.34.56
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA34374.52
TempehTempeh76243100.9816030.310.7NANANA14.780.54.52
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.5354.45
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA19294.45
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.64.33
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.34.33
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA15334.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.44.25
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.64.25
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.44.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.74.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.6324.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.4304
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.43.97
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA33333.97
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.83.9
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA21363.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.8313.77
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.33.65
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.6273.57
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.8333.5
ShoyuShoyu Soy Sauce2102.260.290.120.93019.61.601.20.43.1832.33.45
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA25223.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA30283.33
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.4303.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)31016.63.150.665.83011.32.4NANANA3.57363.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.2323.18
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.2303.06
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.53
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.22.94
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA13192.78
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.32.58
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.62.58
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3141.80.370.610.53053.62.42002.4218.7212.58
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.3282.54
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)24214.62.10.987.304.72.78NANANA0.7928.52.54
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.4282.5
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.72.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.72.46
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.72.42
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4643.85NANANA082.4NANANANANA282.34
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA25282.34
Macronutrients in Top 100 Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 legumes with most amount of zinc per 14 ounces are:
- Raw Adzuki Beans
- Raw Soybeans
- Dry-roasted Soybeans
- Vermicelli, made from soy
- Raw Full-fat Soy Flour