Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.14453
ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.200000419
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA333
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.4297
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA267
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA249
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA235
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA210
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA9000000200
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.33199
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.6188
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.7180
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.05171
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.9169
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.3168
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.3167
French BeansRaw French Beans00.470.191.820.690.35NA34904.020NANA164
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.46164
NattoNatto00.230.2700.310.18NA11.4018.500.01433164
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.8163
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA163
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA160
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.185159
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.5159
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.23156
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.3154
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.7152
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.84152
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.93150
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.5150
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA148
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.210.55141.350.72NA6500000145
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.6144
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA144
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.23142
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.96142
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA140
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.7139
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.7137
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.4137
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA136
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.55136
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA135
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA134
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.9134
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.63134
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.84133
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.45131
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA130
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.05129
Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.9911128
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA127
TempehTempeh00.120.564.130.430.34NA37.50.13000.6330127
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.03610127
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA126
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.217126
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.7125
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.195123
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA122
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA121
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.7121
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.7121
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.7118
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.47118
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.9117
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.37117
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA116
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA116
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.6115
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.6115
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA114
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.3114
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.6113
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.2112
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.07415111
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA110
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA110
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA110
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA109
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.07120106
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA106
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.34105
OkaraOkara00.0790.0790.390.350.45NA103000NANA103
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.0712099
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.696
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.952995
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.493
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA93
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.792
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.391
Peanut ButterSmooth Peanut Butter00.0550.0546.70.530.28NA180003.03091
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0780.17.340.520.24NA49.60002.5091
PeanutsRaw Peanuts00.340.0716.40.940.18NA1270004.4089
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0430.0456.920.60.23NA6000.403.46088
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.388
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA84.2
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0540.0576.980.570.21NA470003.20.2581.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.130.0490.67NANANA5400.260NANA77
Peanut SpreadLow Sugar Peanut Spread00.0540.0567.560.570.22NA66.50003.720.2875.7
FalafelHome prepared Falafel0.90.130.150.940.260.11NA83.801.440NANA74
Vitamins in Top 100 Legumes with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by most amount of Magnesium per 300 calories.
Top 5 legumes with most amount of magnesium per 300 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans
- Raw Full-fat Soy Flour
- Boiled Mothbeans