Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.812
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3307.66
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.46.9
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA26236.67
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.45.8
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.35.56
White BeansRaw White Beans1501.280.330.250.30903.17NANANA23355.5
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.4415.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA34395.47
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.45.4
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7335.4
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.75.35
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.25.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.45.06
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.45.03
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.8355
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.7354.96
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA21324.9
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA27374.9
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA364.9
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.84.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23274.66
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115354.64
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.34.6
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.54.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA16354.58
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.84.55
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.64.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.54.37
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.64.24
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.34.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA29344.2
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.34.2
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.44.2
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.74.2
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.44.2
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.44.14
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.4344.13
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.24.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6324.1
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5514.03
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.64.02
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.44
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5363.95
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25343.94
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.83.9
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.43.86
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.63.84
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.23.83
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.33.73
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.7283.7
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.63.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36323.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.43.68
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16273.65
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.53.43
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA28283.4
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA28283.4
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.23.4
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.33.4
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.4533.34
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.3313.3
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.33.24
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.43.22
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.63.06
TempehTempeh260286.60.6510.60207.03NANANA9.64532.97
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA38332.97
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA38332.97
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.52.92
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.82.9
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.32.85
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.42.8
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.42.77
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6312.74
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.72.68
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA302.52
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.42.52
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.32.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.72.36
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.42.27
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.52.14
Macronutrients in Top 80 Whole Legumes with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole legumes , sorted by most amount of Zinc per 500 calories.
Top 5 whole legumes with most amount of zinc per 500 calories are:
- Boiled Hyacinth Beans
- Raw Adzuki Beans
- Boiled Adzuki Beans
- Canned Baked Beans no Salt
- Boiled Lupins