Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA20
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718719.4
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14719
Soy VermicelliVermicelli, made from soy7.94000NA0NA00002.021517
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.7427815.6
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.214.6
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.214.5
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.9214.5
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA14.4
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA14.3
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.414
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.486314
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.552013.4
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA13.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.340.35554.761.83NA47603.18027.4013
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.942013
PeanutsRaw Peanuts02.540.54487.031.4NA95300033013
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.712.5
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA12.5
NattoNatto00.640.7500.850.52NA31.8051.600.049212
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA11.3
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.862411.2
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA11
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.33611
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.411
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.211
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA36500025211
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.60.785741.85NA38500019.6011
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.711
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA11
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.710.6
Peanut ButterSmooth Peanut Butter00.420.4252.24.132.2NA13900023.6010.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.410.3
MisoMiso160.390.923.61.340.79NA75.40.32000.0411610
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.610
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.87249.17
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.29.05
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.28.73
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.16317.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA7.9
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA7.62
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA7.54
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.460.252.851.70.38NA480000NANA7.03
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.36.83
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA6.6
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.66.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA6.23
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA6.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.4166.07
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA5.95
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.1905.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA5.7
Canned Baked BeansCanned Baked Beans no Salt200.60.241.7NA0.52NA95012.300.63.185.56
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.73145.48
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.530.211.960.750.036NA23404.370NANA5.48
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.755.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.755.04
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.24.56
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.830.272.040.950.32NA822000NANA4.52
TempehTempeh00.311.4210.51.10.85NA950.32001.676.64.52
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.970.2320.960.27NA5910003.45134.45
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.54.45
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA4.33
HummusHome Prepared Hummus00.350.211.61.141.6NA234031.402.98124.33
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA4.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.34.25
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.190.190.963.350.33NA35.70000.04114.25
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.73144.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.940.262.581.060.55NA55603.5700.042.44.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA4.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3.970.380.352.820.620.29NA41301.200.07911.54
Boiled Kidney BeansBoiled All Types Kidney Beans00.640.232.30.870.48NA51604.7600.1233.33.97
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.750.223.532.360.19NA25801.600.12203.97
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.770.251.260.830.91NA68303.1803.73143.9
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt01.020.252.261.20.69NA6670003.914.73.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.640.221.671.670.64NA3290000.717.943.77
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.503.65
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.580.233.11.270.2NA441000NANA3.57
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.630.232.71.060.46NA40505.160NANA3.5
ShoyuShoyu Soy Sauce00.130.658.71.180.59NA55.6000003.45
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.150.1520.570.22NA30603.180NANA3.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt3.970.650.242.31.630.27NA63103.9700.610.73.33
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt7.940.60.35.951.70.23NA37303.9700.610.73.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.240.250.40.440.28NA75.400.7900.049.533.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.500.400.049.533.18
Canned Navy BeansBeans, navy, mature seeds, canned00.560.221.930.680.41NA24602.7803.111.53.06
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.45133
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.240.061.66NA0.45NA9100.7900.1222.62.94
Canned CowpeasCanned Common CowpeasNA0.30.291.40.750.18NA202010.70NANA2.78
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.570.241.831.10.42NA32105.1603.14122.58
Canned Large Lima BeansLima beans, large, mature seeds, canned00.220.131.041.030.36NA198000NANA2.58
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.120.061.440.770.45NA22603.5700.167.942.58
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.520.252.170.880.42NA29804.760NANA2.54
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.190.152.120.20.21NA17500.7900.047.942.54
Canned Chickpeas Canned Chickpeas , Solids3.970.110.060.56NA0.46NA19100.401.1513.52.5
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.420.271.960.520.32NA9103.1800.07916.32.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned3.970.0790.23.80.470.18NA13107.140NANA2.46
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.210.0751.08NANANA9500.40NANA2.42
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.20.0751.04NANANA83.300.40NANA2.34
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.970.0990.060.5NA0.46NA16300.401.1513.52.34
Vitamins in Top 100 Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in all legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 legumes with most amount of zinc per 14 ounces are:
- Raw Adzuki Beans
- Raw Soybeans
- Dry-roasted Soybeans
- Vermicelli, made from soy
- Raw Full-fat Soy Flour