Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA7.3
ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.2000004.92
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA4.6
NattoNatto00.230.2700.310.18NA11.4018.500.014334.3
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA4.15
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA4.03
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.34
MisoMiso6.060.150.351.370.510.3NA28.80.12000.01544.43.88
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.036103.87
Soy VermicelliVermicelli, made from soy1.8000NA0NA00000.463.443.84
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA3.48
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA3.43
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.143.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.43.34
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.053.3
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.63.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.43.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA3.27
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA3.25
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.233.25
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.933.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.233.2
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.73.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.473.16
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.843.15
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA3.04
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA3
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.463
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.552.98
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.632.95
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA2.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA2.94
Split Green PeasRaw Split Green Peas5.770.590.22.970.790.12NA12.401.500.099132.88
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.32.8
LentilsRaw Lentils1.70.740.182.221.820.46NA40803.8400.424.262.8
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.92.76
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.92.75
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA2.75
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA2.73
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.42.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA2.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.52.55
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.72.54
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.071202.53
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA2.5
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.2172.5
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.332.5
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA2.5
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.1952.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.22.48
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA2.47
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.62.47
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA2.45
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.72.4
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA2.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.72.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.72.37
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.071202.36
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.32.33
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.82.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA2.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.074152.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA2.24
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA2.23
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.1852.23
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.672.2
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA2.2
OkaraOkara00.0790.0790.390.350.45NA103000NANA2.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.32.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.32.2
Chickpeas Raw Chickpeas 2.40.380.171.221.260.42NA44203.1700.657.142.2
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.052.18
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA90000002.15
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.342.06
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.72.05
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.72.05
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.32.04
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.72.04
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA2
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.52
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.841.97
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.961.95
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.371.93
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.451.93
HummusHome Prepared Hummus00.150.0880.680.490.68NA100013.401.275.11.85
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.150.0371.03NA0.28NA5700.500.074141.83
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.95291.82
TempehTempeh00.120.564.130.430.34NA37.50.13000.63301.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.61.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.61.8
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.61.75
PeanutsRaw Peanuts00.340.0716.40.940.18NA1270004.401.73
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.91.7
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA1.68
French BeansRaw French Beans00.470.191.820.690.35NA34904.020NANA1.66
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.61.64
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0430.0456.920.60.23NA6000.403.4601.64
Peanut SpreadLow Sugar Peanut Spread00.0540.0567.560.570.22NA66.50003.720.281.62
Chocolate SoymilkUnfortified Chocolate Soymilk00.11.252.440.420.37NA52.43.338.100.04814.31.6
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA1.6
Vitamins in Top 100 Legumes with the highest Zinc 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 Zinc per 300 calories.
Top 5 legumes with most amount of zinc per 300 calories are:
- Boiled Hyacinth Beans
- Shoyu Soy Sauce
- Raw Adzuki Beans
- Natto
- Boiled Adzuki Beans