SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714562.3
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA9143
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.39341.4
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.334.5
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA429333
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA999432.5
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.830.7
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.610030
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.48530
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA439529.3
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.48327
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.79526.8
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA9910426.6
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.426.6
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.59826
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA3815025.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.88224.6
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.621.8
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.821.7
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.58620.8
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.320.4
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.58520
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.720
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA989120
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.47919.8
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.7889218.8
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.318
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.710218
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA4217
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.217
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217215.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.614.7
French BeansRaw French Beans136180.883.041.750254NANANANA10074.713.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.813.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA3112.5
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA192912
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.411.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA303511.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.511.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.611.3
TempehTempeh76243100.9816030.310.7NANANA14.780.510.7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA153310.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.79.96
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.49.84
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.6329.53
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.8319.5
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.79.37
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA21369.13
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.48.8
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
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.5358.33
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 Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA29307.94
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
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.2307.34
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.67.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.4306.95
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.3976.27
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.36.23
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA25226.15
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
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
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA30285.56
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.75.28
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA33335.1
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4643.85NANANA082.4NANANANANA285.04
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.74.96
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.84.76
Canned Kidney BeansCanned All Types Kidney Beans3332.40.560.330.42057.57.34007.341720.74.64
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.6274.4
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.3284.3
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.4284.25
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.73.97
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA25283.9
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA13193.85
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA22191.15
Macronutrients in Top 80 Whole Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole legumes , sorted by most amount of Iron per 14 ounces.
Top 5 whole legumes with most amount of iron per 14 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Raw Common Cowpeas