SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA0
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA0
Canned Baked BeansCanned Baked Beans no Salt200.60.241.7NA0.52NA95012.300.63.181.15
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.170.4311.21.070.57NA51.6000001.3
Chocolate SoymilkUnfortified Chocolate Soymilk00.0871.042.040.350.31NA43.72.786.7500.04121.9
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA70NANANA2.54
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA70NANANA2.54
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA70NANANA2.54
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA70NANANA2.54
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA70NANANA2.54
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA70NANANA2.54
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA70NANANA2.54
SoymilkSoymilk Unfortified00.240.272.041.50.31NA71.40000.44122.54
Canned CowpeasCanned Common CowpeasNA0.30.291.40.750.18NA202010.70NANA3.85
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.970.0990.060.5NA0.46NA16300.401.1513.53.9
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned3.970.0790.23.80.470.18NA13107.140NANA3.97
Tofu YogurtTofu yogurt7.940.240.0790.95NA0.079NA2409.9201.23144.2
Canned Chickpeas Canned Chickpeas , Solids3.970.110.060.56NA0.46NA19100.401.1513.54.25
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.520.252.170.880.42NA29804.760NANA4.3
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA4.37
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.580.233.11.270.2NA441000NANA4.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.190.152.120.20.21NA17500.7900.047.944.4
YokanYokan, prepared from adzuki beans and sugar00.020.0160.230.390.032NA31.8000NANA4.6
Canned Kidney BeansCanned All Types Kidney BeansNA0.460.21.630.550.29NA14304.7600.07916.34.64
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.530.211.960.750.036NA23404.370NANA4.76
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.420.271.960.520.32NA9103.1800.07916.34.96
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.20.0751.04NANANA83.300.40NANA5.04
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.750.223.532.360.19NA25801.600.12205.1
OkaraOkara00.0790.0790.40.350.46NA103000NANA5.16
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA5.16
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA1.6NANA2NANA5.68NA401NANA5.16
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.210.0751.08NANANA9500.40NANA5.28
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt3.970.650.242.31.630.27NA63103.9700.610.75.56
Canned Refried BeansRefried beans, canned, traditional style00.30.311.460.750.41NA43.702400.368.335.7
ShoyuShoyu Soy Sauce00.130.658.71.180.59NA55.6000005.75
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.210.0641.060.540.29NA9502.7802.28.335.83
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.210.0641.060.540.54NA9502.7802.28.335.83
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.240.061.66NA0.45NA9100.7900.1222.65.95
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3.970.380.352.820.620.29NA41301.200.07911.55.95
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.340.35554.761.83NA47603.18027.406.03
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA3.57NANANA6.07
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.150.1520.570.22NA30603.180NANA6.15
HummusHome Prepared Hummus00.350.211.61.141.6NA234031.402.98126.2
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.570.241.831.10.42NA32105.1603.14126.23
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.60.785741.85NA38500019.606.27
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA1.75NANA2NANA5.75NA401NANA6.35
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.240.250.40.440.28NA75.400.7900.049.536.4
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.120.061.440.770.45NA22603.5700.167.946.43
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA4.37NANANA6.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA6.75
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA389NA58.36.75
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt7.940.60.35.951.70.23NA37303.9700.610.76.95
Canned Large Lima BeansLima beans, large, mature seeds, canned00.220.131.041.030.36NA198000NANA7.2
Soy VermicelliVermicelli, made from soy7.94000NA0NA00002.02157.2
Canned Navy BeansBeans, navy, mature seeds, canned00.560.221.930.680.41NA24602.7803.111.57.34
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.560.482.460.730.22NA242010.702.469.137.54
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.560.482.460.730.22NA242010.702.469.137.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA3650002527.54
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA7.86
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.460.252.851.70.38NA480000NANA7.94
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.190.190.963.350.33NA35.70000.04118.1
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.830.272.040.950.32NA822000NANA8.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.770.251.260.830.91NA68303.1803.73148.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.970.2320.960.27NA5910003.45138.33
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.630.232.71.060.46NA40505.160NANA8.45
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.68.45
Peanut ButterSmooth Peanut Butter00.420.4252.24.132.2NA13900023.608.57
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.600.790.40.2NA7.940000.5208.6
Boiled Kidney BeansBoiled All Types Kidney Beans00.640.232.30.870.48NA51604.7600.1233.38.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt01.020.252.261.20.69NA6670003.914.79.13
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.940.262.581.060.55NA55603.5700.042.49.37
TamariSoy sauce made from soy (tamari)00.230.615.71.50.79NA71.4000009.45
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.640.221.671.670.64NA3290000.717.949.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA9.53
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.73149.84
MisoMiso160.390.923.61.340.79NA75.40.32000.041169.9
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.759.96
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.19010
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA10.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA10.6
TempehTempeh00.311.4210.51.10.85NA950.32001.676.610.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA11
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA11.3
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.411.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.451311.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.41611.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.311.7
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.5011.7
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.512
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA12.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.7513.2
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA13.5
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA13.6
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.731414.7
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA15.5
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14715.7
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.717
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA17
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA18
PeanutsRaw Peanuts02.540.54487.031.4NA95300033018
Vitamins in Top 100 Legumes with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Iron per 14 ounces.
Top 5 legumes with least amount of iron per 14 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk