SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA0
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA0
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0710.07411.510.38NA10000.6705.7701.27
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.130.1712.20.860.4NA82.60004.201.35
Canned Baked BeansCanned Baked Beans no Salt240.710.292.05NA0.62NA114014.800.713.81.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.090.09411.60.950.35NA780005.350.421.6
Peanut ButterSmooth Peanut Butter00.0910.089110.880.47NA29.80005.0501.84
Peanut SpreadLow Sugar Peanut Spread00.0890.09412.60.950.36NA1110006.20.462.2
YokanYokan, prepared from adzuki beans and sugar00.010.0080.110.190.015NA15.4000NANA2.23
Soy VermicelliVermicelli, made from soy3.02000NA0NA00000.775.742.73
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.350.9123.62.241.2NA108000002.75
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.2100.280.140.071NA2.850000.1903.1
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA94NANANA3.4
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA94NANANA3.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.620.0910.0540.45NA0.42NA14900.3601.0512.33.55
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA100NANANA3.64
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA100NANANA3.64
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA100NANANA3.64
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA100NANANA3.64
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA100NANANA3.64
Chocolate SoymilkUnfortified Chocolate Soymilk00.172.084.070.710.61NA87.35.5613.500.079243.8
Canned Chickpeas Canned Chickpeas , Solids3.60.0970.0540.5NA0.42NA17300.3601.0412.23.85
PeanutsRaw Peanuts00.560.1210.61.560.31NA2120007.3504.04
Roasted SoybeansSoybeans roasted without salt00.110.151.50.480.22NA22502.350NANA4.16
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.50.242.10.860.41NA29104.650NANA4.2
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.24.4
HummusHome Prepared Hummus00.250.151.130.811.13NA167022.302.18.474.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA4.6
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA4.96
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA5.04
FalafelHome prepared Falafel1.50.220.251.570.440.19NA14002.40NANA5.14
Commercial HummusHummus, commercial2.10.340.272.160.730.31NA1010003.25485.36
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.210.0811.1NANANA89.700.430NANA5.43
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.55.46
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.810.243.772.520.2NA27501.700.13215.47
Tofu YogurtTofu yogurt10.60.320.111.28NA0.11NA32013.301.6518.65.64
Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.1125.7
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.230.0831.2NANANA10500.440NANA5.83
SoymilkSoymilk Unfortified00.560.644.753.450.71NA167000127.85.93
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.250.0621.72NA0.47NA9500.8300.1223.66.2
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.86.28
MisoMiso100.250.592.30.850.5NA480.2000.025746.3
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA6.3
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.16226.5
Carob flourCarob flour2.250.121.044.270.110.82NA65.300.4501.406.62
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.71136.67
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.091136.8
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.46136.9
Canned Kidney BeansCanned All Types Kidney BeansNA0.690.32.450.820.44NA21407.1400.1224.46.96
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.37.03
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA7.04
Pinto BeansRaw Pinto Beans01.030.311.71.130.68NA75609.0800.38.077.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.670.221.10.730.8NA60102.803.312.27.3
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.67.34
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.27.36
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA426NA647.4
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA7.46
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA7.57
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA7.62
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA7.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.37.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.47.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA7.8
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA7.86
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.57.95
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.78
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.858.07
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA8.13
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.78.15
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.45138.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.71138.33
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.148.43
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA8.53
OkaraOkara00.130.130.660.580.76NA171000NANA8.55
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.26128.6
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA2.4NANA2.7NANA7.9NA549NANA8.7
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12338.74
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA2.7NANA3.38NANA9.66NA682NANA8.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07128.8
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.320.0981.630.830.45NA14604.2703.35138.96
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.35138.96
Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.49
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA9
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA9.03
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.49.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA9.24
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.89.24
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.19.25
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA9.34
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA9.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA9.52
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA9.66
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.73139.7
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073139.82
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.39.87
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.39.93
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA6.47NANANA9.94
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA10
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.710.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.410.3
Vitamins in Top 100 Legumes with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Iron per 500 calories.
Top 5 legumes with least amount of iron per 500 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Oil-Roasted Peanuts no Salt
- Dry-roasted Peanuts, no salt
- Canned Baked Beans no Salt