Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA10
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.7939.7
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.49.47
Soy VermicelliVermicelli, made from soy3.97000NA0NA000017.548.4
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.871397.78
White BeansRaw White Beans00.870.290.951.450.63NA7700000.42117.3
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.42117.24
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.967.24
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA7.2
Red LentilsRaw Pink Or Red Lentils5.9510.212.970.690.8NA40503.370NANA7.14
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.26.97
Split Green PeasRaw Split Green Peas141.430.487.161.90.28NA29.803.5700.2431.66.93
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.926.7
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA6.65
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.170.1827.42.40.91NA23801.6013.706.5
LentilsRaw Lentils3.971.730.425.174.251.07NA95108.9300.979.926.5
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.506.5
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.099186.23
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA6.23
NattoNatto00.320.3800.430.26NA16025.800.02466
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA5.66
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.43125.6
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA5.58
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.65185.58
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.75.54
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.42115.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.210.22272.220.83NA18300012.50.995.54
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.30.3928.520.92NA1920009.805.5
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.63185.48
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA5.48
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.5301185.3
Peanut ButterSmooth Peanut Butter00.210.21262.061.1NA69.500011.805.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.75.16
MisoMiso7.940.190.461.80.670.39NA37.70.16000.02585.1
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.35.06
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.44124.6
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.42114.52
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.42114.37
Fried TofuTofu, fried20.340.0990.20.280.2NA53.60000.07915.53.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA3.95
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA3.8
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA3.77
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.230.131.420.850.19NA240000NANA3.5
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.133.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA3.3
Cooked TempehTempeh, cooked00.110.714.240.90.39NA41.70.28000.7938.33.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.310.20.760.260.18NA57.500.40NANA3.1
FuyuSalted and Fermented Tofu00.310.20.750.260.18NA57.500.40NANA3.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.943.04
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA2.98
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.22.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.590.261.650.310.093NA20000NANA2.86
Canned Baked BeansCanned Baked Beans no Salt9.920.30.120.85NA0.26NA47.606.1500.31.62.78
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.230.0910.280.450.18NA1610001.876.952.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.270.110.980.370.018NA11702.20NANA2.74
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.40.110.980.820.2NA41300.7900.563.372.56
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.340.142.11.270.35NA35902.9800.223.372.52
Boiled SoybeansBoiled Soybeans no Salt00.310.570.790.360.46NA10703.3700.69382.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.420.141.020.480.16NA411000NANA2.26
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.32.26
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.480.1210.480.14NA2960001.736.552.22
Canned White BeansBeans, white, mature seeds, canned00.190.0730.220.370.15NA1290001.575.752.22
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA2.16
HummusHome Prepared Hummus00.180.10.790.570.79NA117015.701.55.952.16
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.420.131.10.790.19NA29000.790NANA2.14
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.320.121.150.440.24NA25802.400.0616.72.12
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0950.0950.481.670.16NA180000.025.562.12
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.370.21.40.450.26NA16103.5701.876.952.1
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.470.131.30.530.27NA27801.800.021.22.04
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.320.111.30.940.15NA298000NANA2.04
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt20.190.181.40.310.14NA20600.600.045.752
Boiled Kidney BeansBoiled All Types Kidney Beans00.320.121.150.440.24NA25802.400.0616.72
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.380.111.771.20.095NA12900.7900.069.922
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.380.120.630.420.45NA34101.601.876.951.94
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.510.131.130.590.35NA3330001.947.341.9
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.320.110.840.840.32NA1650000.363.971.9
Carob flourCarob flour20.110.913.760.0930.73NA57.500.401.2501.83
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.290.121.550.630.099NA220000NANA1.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.310.121.350.530.23NA20202.580NANA1.75
ShoyuShoyu Soy Sauce00.0650.334.360.590.29NA27.8000001.73
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0770.07710.290.11NA15301.60NANA1.67
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt20.330.121.150.810.13NA3160200.35.361.67
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt3.970.30.152.980.860.12NA1870200.35.361.65
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.120.130.20.220.14NA37.700.400.024.761.65
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.160.10.390.130.093NA29.800.200.024.761.6
Canned Navy BeansBeans, navy, mature seeds, canned00.280.110.970.340.2NA12301.401.555.751.53
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.450.111.050.520.15NA1710001.736.551.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.120.030.83NA0.22NA45.600.400.0611.31.47
Canned CowpeasCanned Common CowpeasNA0.150.150.70.380.089NA10105.360NANA1.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.280.120.910.550.21NA16102.5801.575.951.3
Canned Large Lima BeansLima beans, large, mature seeds, canned00.110.0670.520.510.18NA99000NANA1.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.060.030.720.390.22NA11301.800.0793.971.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.260.121.10.440.21NA14902.40NANA1.27
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0930.0731.060.10.1NA87.300.400.023.971.27
Canned Chickpeas Canned Chickpeas , Solids20.0540.030.28NA0.23NA9500.200.586.751.25
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.210.130.980.260.16NA45.601.600.048.141.23
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned20.040.0991.90.240.089NA65.503.570NANA1.23
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.10.0380.54NANANA47.600.20NANA1.2
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.0990.0380.52NANANA41.700.20NANA1.17
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids20.050.030.25NA0.23NA81.400.200.586.751.17
Vitamins in Top 100 Legumes with the highest Zinc content per 7 oz
In the above table you can find and compare the amount of vitamins in all legumes , sorted by most amount of Zinc per 7 ounces.
Top 5 legumes with most amount of zinc per 7 ounces are:
- Raw Adzuki Beans
- Raw Soybeans
- Dry-roasted Soybeans
- Vermicelli, made from soy
- Raw Full-fat Soy Flour