SILK French Vanilla CreamerSILK French Vanilla Creamer133066.70NANA0200200NANANA000
SILK Original CreamerSILK Original Creamer100066.70NANA066.70NANANA000
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA55482.9
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein6005.10.40.21.27078.4130705703.3
Chocolate SoymilkUnfortified Chocolate Soymilk63015.32.40.755.84010078.6NANANA422.64.8
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt880120NANA0171106NANANA623.56.4
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt880120NANA0171118NANANA623.56.4
SILK Blueberry soy yogurtSILK Blueberry soy yogurt880120NANA0171124NANANA623.56.4
SILK Key Lime soy yogurtSILK Key Lime soy yogurt880120NANA0177124NANANA623.56.4
SILK Peach soy yogurtSILK Peach soy yogurt940120NANA0188147NANANA623.56.4
SILK Raspberry soy yogurtSILK Raspberry soy yogurt880120NANA0177129NANANA623.56.4
SILK Strawberry soy yogurtSILK Strawberry soy yogurt940120NANA0182129NANANA623.56.4
SoymilkSoymilk Unfortified54017.52.050.755.84062.840NANANA632.76.4
Canned CowpeasCanned Common Cowpeas7705.51.440.871.50136NANANANA3347.49.7
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids138024.72.130.369.27022940NANANA6370.49.8
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7102.20.370.070.840124NANANANA3754.710
Tofu YogurtTofu yogurt940182.61.169016012.4NANANA23510.6
Canned Chickpeas Canned Chickpeas , Solids139027.72.140.369.3022540NANANA6470.510.7
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.511
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu700355NANA07.43NANANA687.611
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt12103.80.830.091.960233NANANANA6767.611
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)610375.332.4618.40127NANANA271.711
YokanYokan, prepared from adzuki beans and sugar26001.20.43NA0.260607NANANANANA3311.6
Canned Kidney BeansCanned All Types Kidney Beans84061.40.821.06014518.50018.54352.211.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA2815612
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids8103.61.250.510.83014818.50018.54352.212.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids11709.7NANANA0208NANANANANA70.412.7
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt11803.90.540.281.37021129NANANA8383.413
OkaraOkara76017.31.930.896.660122NANANANANA35.213
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu800425NANA0154NANANA69113
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm740343NANA0173NANANA89213
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.4557013.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10503.81.160.091.2019220NANANA7670.214
Canned Refried BeansRefried beans, canned, traditional style900206.31.73.601365.4005.43749.814.4
ShoyuShoyu Soy Sauce5305.70.730.292.34049.34031881.414.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids8205.61.231.180.86015210NANANA464614.7
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt8205.61.161.180.86015210NANANA464614.7
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA608115
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt110040.660.121.52019718NANANA547615
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.39428015
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu590274.8NANA0225.3NANANA863.815.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned8302.80.720.550.660151NANANANA6355.415.5
HummusHome Prepared Hummus17708611.40.7420.402012.7NANANA4048.615.6
Canned Great Northern BeansBeans, great northern, mature seeds, canned11403.91.20.720.89021014NANANA4973.715.7
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.269702134900498424416
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm920496NANA0184NANANA1010216
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)78041.77.931.6714.7028.56NANANA99016
Canned Refried Beans, fat-freeRefried beans, canned, fat-free7904.50.931.531.3401356.1006.14753.416
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu850427.1NANA09.74NANANA910917
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu880466NANA015.35NANANA910117
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm11505911NANA021.611NANANA1213217
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.417.5
Canned Large Lima BeansLima beans, large, mature seeds, canned7901.70.390.230.520149NANANANA4849.318
Soy VermicelliVermicelli, made from soy331010.140.040.380823174NANANA39118
Canned Navy BeansBeans, navy, mature seeds, canned11304.31.120.85102052.8NANANA5175.318.5
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned9102.90.750.570.6801662.3NANANA6960.319
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium9102.90.750.570.6801662.3NANANA6960.319
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.2428024119
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.220
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.220
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari83052.69.22.6240127.1NANANA1010020.4
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA869321
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.4909021
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.621
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt11804.51.40.841.030211NANANANA7083.321.3
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719921.3
Peanut ButterSmooth Peanut Butter5880495950.39113024065041245721921.6
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35100.60.170.010.1708610NANANA51.621.7
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.722
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt14904.91.260.961.1402793.6NANANA539123
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.323.6
TamariSoy sauce made from soy (tamari)60010.110.050.39055.717NANANA810524
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt11503.80.890.521.18020929NANANA707824
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt12603.80.880.521.170233NANANANA7780.424
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA1049225
MisoMiso19806010.34.0524.802546260005412825
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.325
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.825.4
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA388326.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA2317326.6
TempehTempeh192010825.42.4840.5076.427NANANA3720327
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA612727.5
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.728.4
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA7824828.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.828.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.629
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.729.4
Carob flourCarob flour22206.50.90.042.120889491NANANA39846.229.4
Canned White BeansBeans, white, mature seeds, canned11402.90.740.560.6702122.9NANANA4872.630
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA7831.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA799033.3
French BeansRaw French Beans3430202.27.654.40641NANANANA25218834
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13334.2
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA639737
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738639
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143339.5
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA12220543
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10643.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.445.8
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA8525845.8
Macronutrients in Top 100 Legumes with the lowest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 1 kilogram.
Top 5 legumes with least amount of iron per 1 kilogram are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk