SILK French Vanilla CreamerSILK French Vanilla Creamer26413.20NANA039.739.7NANANA000
SILK Original CreamerSILK Original Creamer19813.20NANA013.20NANANA000
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.530.58
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein11910.0790.040.25015.62.5801.400.99140.65
Chocolate SoymilkUnfortified Chocolate Soymilk1253.040.480.151.16019.715.6NANANA0.794.50.95
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1752.340NANA03421NANANA1.24.661.27
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1752.340NANA03423.3NANANA1.24.661.27
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1752.340NANA03424.5NANANA1.24.661.27
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1752.340NANA03524.5NANANA1.24.661.27
SILK Peach soy yogurtSILK Peach soy yogurt1872.340NANA037.329NANANA1.24.661.27
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1752.340NANA03525.7NANANA1.24.661.27
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1872.340NANA03625.7NANANA1.24.661.27
SoymilkSoymilk Unfortified1073.470.410.151.16012.57.9NANANA1.26.51.27
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.41.92
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.5141.94
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.440.0730.0140.17024.6NANANANA7.34112
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.952.1
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.7142.12
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.7142.14
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu1396.950.99NANA01.470.6NANANA1.217.42.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2400.750.160.0180.39046NANANANA13.313.42.2
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.22.2
YokanYokan, prepared from adzuki beans and sugar5160.240.085NA0.0520120NANANANANA6.532.3
Canned Kidney BeansCanned All Types Kidney Beans1671.20.280.160.21028.83.67003.678.5310.42.32
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.56312.4
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1610.710.250.10.16029.43.67003.678.5310.42.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2321.92NANANA041.2NANANANANA142.52
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.62.56
OkaraOkara1513.430.380.181.32024.3NANANANANA72.58
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1598.330.99NANA030.79NANANA1.2182.58
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1476.750.6NANA03.40.6NANANA1.618.22.58
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.0711142.64
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2080.750.230.0180.240383.97NANANA15142.78
Canned Refried BeansRefried beans, canned, traditional style17941.250.340.720271.07001.077.349.92.86
ShoyuShoyu Soy Sauce1051.130.140.0580.4609.80.7900.60.21.6162.88
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1631.10.240.230.170302.02NANANA9.139.132.9
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1631.10.230.230.170302.02NANANA9.139.132.9
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA12162.98
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2180.790.130.0240.30393.6NANANA10.7152.98
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.63
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu1175.380.95NANA04.351.05NANANA1.612.73.04
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.5113.08
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.643.1
Canned Great Northern BeansBeans, great northern, mature seeds, canned2260.770.240.140.18041.72.8NANANA9.7214.63.1
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.33.14
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1839.721.2NANA03.60.79NANANA220.23.18
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.8183.2
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.63.2
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1698.31.4NANA01.920.79NANANA1.821.73.35
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1759.131.2NANA03.040.99NANANA1.8203.37
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm22811.72.2NANA04.32.2NANANA2.426.33.37
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.7153.47
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.83.6
Soy VermicelliVermicelli, made from soy6570.20.0280.0080.075016334.6NANANA7.740.23.6
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA10153.67
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.7123.77
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.7123.77
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.73.77
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.73.93
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.5153.97
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA2204.05
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.54.15
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.6718184.15
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.64.17
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.54.23
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.54.23
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.54.3
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated6970.120.0340.0020.03401710NANANA0.990.324.3
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.24.4
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.5184.56
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.34.7
TamariSoy sauce made from soy (tamari)1190.20.0220.010.0770113.37NANANA1.6214.72
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.54.74
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.3164.76
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.6184.92
MisoMiso393122.030.84.9050.312.3120010.725.44.94
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.35
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.45.04
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.55.24
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.35.28
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.35.36
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2255.46
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6185.64
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.25.64
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.25.66
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.65.74
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.25.83
Carob flourCarob flour4411.30.180.0080.42017697NANANA799.175.83
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.45.93
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.56.23
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7186.6
French BeansRaw French Beans68140.441.50.880127NANANANA5037.36.75
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.46.8
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.37.34
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.57.74
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16867.84
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.68.55
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA218.6
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA169.1
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17519.1
Macronutrients in Top 100 Legumes with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 7 ounces.
Top 5 legumes with least amount of iron per 7 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk