SILK French Vanilla CreamerSILK French Vanilla Creamer60330.30NANA09191NANANA000
SILK Original CreamerSILK Original Creamer45430.30NANA030.30NANANA000
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.81.3
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2722.30.180.0910.58035.65.903.1802.2731.81.5
Chocolate SoymilkUnfortified Chocolate Soymilk2866.941.10.342.6504535.7NANANA1.810.32.18
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt3995.350NANA077.448NANANA2.7210.72.9
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt3995.350NANA077.453.3NANANA2.7210.72.9
SILK Blueberry soy yogurtSILK Blueberry soy yogurt3995.350NANA077.456NANANA2.7210.72.9
SILK Key Lime soy yogurtSILK Key Lime soy yogurt3995.350NANA08056NANANA2.7210.72.9
SILK Peach soy yogurtSILK Peach soy yogurt4265.350NANA085.466.7NANANA2.7210.72.9
SILK Raspberry soy yogurtSILK Raspberry soy yogurt3995.350NANA08058.7NANANA2.7210.72.9
SILK Strawberry soy yogurtSILK Strawberry soy yogurt4265.350NANA082.758.7NANANA2.7210.72.9
SoymilkSoymilk Unfortified2457.940.930.342.65028.518NANANA2.72152.9
Canned CowpeasCanned Common Cowpeas3492.50.650.390.68062NANANANA1521.54.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.6324.45
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned32210.170.0320.38056.3NANANANA16.8254.54
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.91164.8
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA29324.85
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.6324.9
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu318162.27NANA03.361.36NANANA2.7239.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt5491.720.380.0410.890105NANANANA30.430.75.03
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)27716.72.41.18.3205.353.18NANANA0.9132.55.03
YokanYokan, prepared from adzuki beans and sugar11790.540.2NA0.120275NANANANANA155.26
Canned Kidney BeansCanned All Types Kidney Beans3812.720.640.370.48065.88.4008.419.523.75.3
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.65.44
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3671.630.570.230.38067.38.4008.419.523.75.67
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids5314.4NANANA094NANANANANA325.76
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt5351.770.240.130.6209613NANANA37.6385.85
OkaraOkara3457.850.880.43.02055.5NANANANANA165.9
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu363192.27NANA06.91.8NANANA2.72415.9
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm33615.41.36NANA07.761.36NANANA3.6341.75.9
Canned Pinto BeansCanned Pinto Beans, Solids5174.10.720.720.520922.45002.452531.76.03
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.720.530.0410.540879.07NANANA34.5326.35
Canned Refried BeansRefried beans, canned, traditional style4089.12.860.771.64061.52.45002.4516.822.66.53
ShoyuShoyu Soy Sauce2402.60.330.131.06022.41.801.360.453.63376.58
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3722.540.560.540.390694.63NANANA21216.67
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3722.540.530.540.390694.63NANANA21216.67
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5494.21.50.60.98094NANANANA27.2376.8
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4991.80.30.0540.690898.26NANANA24.534.56.8
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.61276.9
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu26812.32.18NANA09.932.4NANANA3.63296.94
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3761.270.330.250.3068.6NANANANA28.6257.03
HummusHome Prepared Hummus803395.180.349.230911.22NANANA18227.08
Canned Great Northern BeansBeans, great northern, mature seeds, canned5171.770.540.330.40956.4NANANA22.233.47.12
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.2381107.17
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm41722.22.72NANA08.261.8NANANA4.54467.26
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)354193.60.766.660132.72NANANA4.1417.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3582.040.420.690.61061.22.77002.7721.324.27.35
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu386193.22NANA04.41.8NANANA4.149.57.67
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu399212.72NANA06.942.27NANANA4.145.77.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm52226.85NANA09.85NANANA5.44607.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.27.94
Canned Large Lima BeansLima beans, large, mature seeds, canned3580.770.180.10.24067.6NANANANA21.822.48.2
Soy VermicelliVermicelli, made from soy15010.450.0640.0180.17037379NANANA17.70.458.2
Canned Navy BeansBeans, navy, mature seeds, canned5131.950.510.390.460931.27NANANA23348.4
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned4131.30.340.260.310751.04NANANA31.327.48.6
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium4131.30.340.260.310751.04NANANA31.327.48.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.31098.6
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.59
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA33349.07
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari376244.171.21105.353.22NANANA4.5445.39.25
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt6172.10.540.410.490111NANANANA3942.49.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt6492.950.620.620.4401191.54001.5441419.5
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.5409.53
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt5352.040.640.380.47096NANANANA31.837.89.66
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.8909.66
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.61126999.8
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated15920.270.0770.0050.07703900NANANA2.270.739.84
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.310
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt6762.220.570.440.5201271.63NANANA244110.4
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6352.80.440.80.62NA1181.68001.6847.637.310.7
TamariSoy sauce made from soy (tamari)2720.450.050.0230.18025.37.7NANANA3.6347.710.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt5221.720.40.240.5409513NANANA31.835.411
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5721.720.40.240.530106NANANANA3536.511
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.511.2
MisoMiso89827.34.651.8411.201152827.20024.55811.3
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.53511.4
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.311.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.612
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.312
TempehTempeh8714911.51.1218.4034.712.2NANANA16.89212.2
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.512.5
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.713
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.411213
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.63713
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.54013
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.313.3
Carob flourCarob flour10072.950.410.0180.960403223NANANA1812113.3
Canned White BeansBeans, white, mature seeds, canned5171.30.340.250.30961.3NANANA21.83313.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.414.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA364115
French BeansRaw French Beans15569.1613.4720291NANANANA11485.315.4
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.415.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.64416.8
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.317517.7
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.719618
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.39319.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA4819.6
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3720.8
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.611720.8
Macronutrients in Top 100 Legumes with the lowest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 1 pound.
Top 5 legumes with least amount of iron per 1 pound are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk