Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA12719950.4
SoybeansRaw Soybeans44601992913.399030273.3NANANA9336549
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143347.7
Soy VermicelliVermicelli, made from soy331010.140.040.380823174NANANA39142.4
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA9637839.2
White BeansRaw White Beans33308.52.21.661.98060321NANANA15223436.7
Black BeansRaw Black Beans3410143.662.783.32062421NANANA15521636.5
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.315322336.5
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA24723036.3
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA10823936
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA7824835
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.42722223135
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA10623533.7
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA18325233.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.39428032.8
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.710724632.7
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA8525832.7
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA25026131.4
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738631.4
NattoNatto2110110167.3454.8012749NANANA5419430.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.428.5
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA19021528.3
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA24921128
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA10822428
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA24923628
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA15222528
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.2428024128
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.269702134900498424427.7
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA12220527.6
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA15021727.6
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA16323927
Peanut ButterSmooth Peanut Butter5880495950.39113024065041245721926.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA20620626
MisoMiso19806010.34.0524.802546260005412825.6
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA12721025.5
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA20221923
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.32015521423
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA15521322
Fried TofuTofu, fried27002022913.5100088.627NANANA3918820
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918820
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA22919
French BeansRaw French Beans3430202.27.654.40641NANANANA25218819
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.217.7
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA012517
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA612716.6
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719915.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA2317315.7
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.215.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.615.3
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13315
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.814.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10614.4
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA554814
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA639714
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA2815614
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.313
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA799012.7
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA6018211.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA869311.4
TempehTempeh192010825.42.4840.5076.427NANANA3720311.4
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.611
Canned White BeansBeans, white, mature seeds, canned11402.90.740.560.6702122.9NANANA4872.611
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.711
HummusHome Prepared Hummus17708611.40.7420.402012.7NANANA4048.611
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA388311
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.710.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari83052.69.22.6240127.1NANANA1010010.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA1049210.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.310.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt12603.80.880.521.170233NANANANA7780.410.3
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt110040.660.121.52019718NANANA547610
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.710
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt11803.90.540.281.37021129NANANA8383.410
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.490909.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt14904.91.260.961.1402793.6NANANA53919.6
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt11503.80.890.521.18020929NANANA70789.5
Carob flourCarob flour22206.50.90.042.120889491NANANA39846.29.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt12103.80.830.091.960233NANANANA6767.69
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt11804.51.40.841.030211NANANANA7083.38.8
ShoyuShoyu Soy Sauce5305.70.730.292.34049.34031881.48.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned8302.80.720.550.660151NANANANA6355.48.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10503.81.160.091.2019220NANANA7670.28.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.48.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)78041.77.931.6714.7028.56NANANA9908.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate76047.86.93.224018.76.2NANANA380.88
Canned Navy BeansBeans, navy, mature seeds, canned11304.31.120.85102052.8NANANA5175.37.7
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.87.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA60817.4
Canned CowpeasCanned Common Cowpeas7705.51.440.871.50136NANANANA3347.47
Canned Great Northern BeansBeans, great northern, mature seeds, canned11403.91.20.720.89021014NANANA4973.76.5
Canned Large Lima BeansLima beans, large, mature seeds, canned7901.70.390.230.520149NANANANA4849.36.5
Canned Refried Beans, fat-freeRefried beans, canned, fat-free7904.50.931.531.3401356.1006.14753.46.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.56.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)610375.332.4618.40127NANANA271.76.4
Canned Chickpeas Canned Chickpeas , Solids139027.72.140.369.3022540NANANA6470.56.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids8103.61.250.510.83014818.50018.54352.26.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7102.20.370.070.840124NANANANA3754.76.2
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.455706.1
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids11709.7NANANA0208NANANANANA70.45.9
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids138024.72.130.369.27022940NANANA6370.45.9
Macronutrients in Top 100 Legumes with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Zinc per 1 kilogram.
Top 5 legumes with most amount of zinc per 1 kilogram are:
- Raw Adzuki Beans
- Raw Soybeans
- Dry-roasted Soybeans
- Vermicelli, made from soy
- Raw Full-fat Soy Flour