Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.410
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.49.7
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16869.47
Soy VermicelliVermicelli, made from soy6570.20.0280.0080.075016334.6NANANA7.740.28.4
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA19757.78
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.47.3
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.8437.24
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.37.24
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.77.2
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.47.14
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.26.97
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.3444466.93
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.76.7
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.3506.65
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.66.5
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.2496.5
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17516.5
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.6526.23
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.56.23
NattoNatto419223.161.46110259.7NANANA10.738.56
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA165.66
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.65.6
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.4425.58
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.45.58
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.85.54
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.75.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.75.54
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.35.5
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.65.48
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.8435.48
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.35.3
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.55.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA41415.16
MisoMiso393122.030.84.9050.312.3120010.725.45.1
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.65.06
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.44.6
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.54.52
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.8424.37
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.33.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.33.95
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.53.8
French BeansRaw French Beans68140.441.50.880127NANANANA5037.33.77
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.5153.5
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA0253.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2253.3
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.53.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.33.1
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.73.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.63.04
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.42.98
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.42.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA212.86
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.532.78
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.32.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.56312.74
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.32.56
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7182.52
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA12362.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.52.26
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.32.26
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.62.22
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.42.22
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6182.16
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.642.16
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.52.14
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.22.12
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA2202.12
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.6182.1
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.32.04
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.3162.04
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2180.790.130.0240.30393.6NANANA10.7152
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.22
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.62
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.6718181.94
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.5181.9
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.51.9
Carob flourCarob flour4411.30.180.0080.42017697NANANA799.171.83
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2400.750.160.0180.39046NANANANA13.313.41.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.51.75
ShoyuShoyu Soy Sauce1051.130.140.0580.4609.80.7900.60.21.6161.73
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.5111.67
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2080.750.230.0180.240383.97NANANA15141.67
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.7151.65
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.8181.65
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.6161.6
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA10151.53
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.21.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA12161.47
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.41.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned2260.770.240.140.18041.72.8NANANA9.7214.61.3
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.81.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.61.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.7141.27
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.21.27
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.7141.25
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1610.710.250.10.16029.43.67003.678.5310.41.23
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.440.0730.0140.17024.6NANANANA7.34111.23
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.0711141.2
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2321.92NANANA041.2NANANANANA141.17
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.5141.17
Macronutrients in Top 100 Legumes with the highest Zinc content per 7 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Zinc per 7 ounces.
Top 5 legumes with most amount of zinc per 7 ounces are:
- Raw Adzuki Beans
- Raw Soybeans
- Dry-roasted Soybeans
- Vermicelli, made from soy
- Raw Full-fat Soy Flour