SILK French Vanilla CreamerSILK French Vanilla Creamer1899.450NANA028.328.3NANANA000
SILK Original CreamerSILK Original Creamer1429.450NANA09.450NANANA000
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.80.41
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.720.0570.0280.180111.8400.9900.719.920.47
Chocolate SoymilkUnfortified Chocolate Soymilk89.32.170.340.110.8301411NANANA0.573.20.68
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1251.670NANA02415NANANA0.853.330.91
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1251.670NANA02416.7NANANA0.853.330.91
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1251.670NANA02417.5NANANA0.853.330.91
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1251.670NANA02517.5NANANA0.853.330.91
SILK Peach soy yogurtSILK Peach soy yogurt1331.670NANA026.721NANANA0.853.330.91
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1251.670NANA02518.3NANANA0.853.330.91
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1331.670NANA02618.3NANANA0.853.330.91
SoymilkSoymilk Unfortified76.52.50.290.110.8308.95.66NANANA0.854.640.91
Canned CowpeasCanned Common Cowpeas1090.780.20.120.21019.3NANANANA4.686.71.37
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1963.50.30.0511.3032.45.67NANANA8.939.981.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1010.310.0520.010.12017.6NANANANA5.247.751.4
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.961.5
Canned Chickpeas Canned Chickpeas , Solids1973.930.30.0511.30325.7NANANA9.07101.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.3101.53
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu994.960.71NANA01.050.43NANANA0.8512.41.56
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1720.540.120.0130.28033NANANANA9.59.61.57
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)86.55.230.760.352.601.670.99NANANA0.28101.57
YokanYokan, prepared from adzuki beans and sugar3690.170.061NA0.037086NANANANANA4.661.64
Canned Kidney BeansCanned All Types Kidney Beans1190.850.20.120.15020.62.62002.626.17.41.66
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.97221.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.510.180.0720.120212.62002.626.17.41.77
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1661.37NANANA029.4NANANANANA9.981.8
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1670.550.0770.040.190304.1NANANA11.8121.83
OkaraOkara1082.450.270.130.94017.3NANANANANA51.84
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1135.950.71NANA02.150.57NANANA0.85131.84
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1054.80.43NANA02.420.43NANANA1.13131.84
Canned Pinto BeansCanned Pinto Beans, Solids1621.280.220.220.16028.70.77000.777.89.91.9
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1490.540.160.0130.170272.83NANANA10.89.952
Canned Refried BeansRefried beans, canned, traditional style1282.850.890.240.51019.20.77000.775.247.062.04
ShoyuShoyu Soy Sauce750.810.10.0410.33070.5700.430.141.1311.52.06
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1160.790.170.170.12021.51.45NANANA6.526.522.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1160.790.160.170.12021.51.45NANANA6.526.522.1
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1721.30.460.190.31029.5NANANANA8.511.52.13
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1560.570.0940.0170.220282.58NANANA7.6510.82.13
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.72.15
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu83.63.840.68NANA03.10.75NANANA1.139.042.17
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1180.40.10.0780.094021.4NANANANA8.937.852.2
HummusHome Prepared Hummus251121.60.12.9028.50.38NANANA5.676.92.2
Canned Great Northern BeansBeans, great northern, mature seeds, canned1620.550.170.10.13029.82NANANA6.9510.42.23
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.52.24
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1306.950.85NANA02.580.57NANANA1.414.42.27
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1115.91.120.242.104.040.85NANANA1.28132.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1120.640.130.220.190190.86000.866.667.572.3
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1205.941NANA01.370.57NANANA1.2815.52.4
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1256.520.85NANA02.170.71NANANA1.2814.32.4
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1638.361.56NANA03.061.56NANANA1.718.82.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.72.5
Canned Large Lima BeansLima beans, large, mature seeds, canned1120.240.0550.0330.074021NANANANA6.872.57
Soy VermicelliVermicelli, made from soy4690.140.020.0060.054011724.7NANANA5.530.142.57
Canned Navy BeansBeans, navy, mature seeds, canned1600.610.160.120.140290.4NANANA7.2310.72.62
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1290.410.110.0810.096023.50.33NANANA9.88.552.7
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1290.410.110.0810.096023.50.33NANANA9.88.552.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.3342.7
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.62.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.72.83
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1187.461.30.373.401.671NANANA1.4142.9
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1930.650.170.130.15034.7NANANANA1213.22.96
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2030.920.190.190.140370.48000.4812.812.82.96
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.62.98
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1670.640.20.120.15030NANANANA9.92123
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.23
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.08313.06
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated4980.0850.0240.0010.02401220NANANA0.710.233.08
Boiled Kidney BeansBoiled All Types Kidney Beans1800.710.10.240.15032.30.45NANANA9.0712.33.15
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2110.690.180.140.16039.60.51NANANA7.5133.26
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1980.880.140.250.19NA370.52000.521511.73.35
TamariSoy sauce made from soy (tamari)850.140.0160.0070.05507.92.4NANANA1.13153.37
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1630.540.130.0740.17029.64.1NANANA9.92113.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1790.540.120.0740.17033NANANANA1111.43.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.7133.5
MisoMiso2818.51.450.573.50368.88.5007.65183.53
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.2113.56
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.8113.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.83.74
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.53.77
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.83.83
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.85183.9
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.74.03
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA11354.03
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1840.50.130.0960.11034.50.45NANANA11.811.64.04
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.64.1
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.34.17
Carob flourCarob flour3150.920.130.0060.3012669.6NANANA56.46.554.17
Canned White BeansBeans, white, mature seeds, canned1620.410.10.0790.0950300.41NANANA6.810.34.24
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA114.45
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.84.72
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.74.8
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA194.85
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.85.24
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.65.53
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.45.6
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.3296.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA156.14
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.56.5
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.66.5
Macronutrients in Top 100 Legumes with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 5 ounces.
Top 5 legumes with least amount of iron per 5 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk