YokanYokan, prepared from adzuki beans and sugar1070.12NA4.671.40.56NA1591799.133290.28141
SoymilkSoymilk Unfortified990.51NA2.54990.89NA206468192020.48349
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein67.50.16NA1.31150.4NA37317743.18270680.91270
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.23308
Chocolate SoymilkUnfortified Chocolate Soymilk990.82NA1.959.5NANA202568192101.35340
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated990.32NA8.6120.4NA12739.731.439.71.6353.3
TamariSoy sauce made from soy (tamari)79.40.54NA9.451592NA5168413.18221701.7262
Canned Kidney BeansCanned All Types Kidney Beans1350.54NA4.641070.67NA3579413.5711751.83310
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.14300
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.14300
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1870.64NA5.831311.26NA3651095NA10642.22310
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1870.64NA5.831311.26NA365109514.75792.22310
OkaraOkara3180.79NA5.161031.6NA2388454235.72.22324
Canned Refried BeansRefried beans, canned, traditional style1150.51NA5.71391.15NA36512662314692.3309
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2541.03NA5.041191.47NA381929NA8412.34278
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.34265
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
Canned Pinto BeansCanned Pinto Beans, Solids2501.03NA5.281271.52NA4011087NA9492.42280
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.58NA4.961191.15NA42110324.3710162.46309
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1030.43NA3.971271.14NA3149607.1417982.46319
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.5265
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.54264
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)4410.62NA4.41071.54NA36547635.331.82.54346
Canned Great Northern BeansBeans, great northern, mature seeds, canned2100.64NA6.232021.6NA540139316.314692.58277
Canned Large Lima BeansLima beans, large, mature seeds, canned83.30.71NA7.21551.44NA2948731813342.58306
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1350.65NA6.431511.3NA441136522.613892.58312
Canned CowpeasCanned Common Cowpeas79.40.46NA3.851111.12NA2786839.1311632.78316
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2301.12NA5.951151.5NA468992NA8262.94273
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.76123261
Canned Navy BeansBeans, navy, mature seeds, canned1870.83NA7.341871.5NA53211432313343.06280
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.18336
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.3288
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7980.85NA6.41472.5NA48058739.347.63.3329
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.33308
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1070.62NA5.561911.2NA39310569.927.943.33288
ShoyuShoyu Soy Sauce1310.17NA5.752944.04NA65917262218013.45282
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2700.98NA8.451982.06NA655155216.37.943.5274
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1711.07NA4.41832NA472152411.5203.57272
Carob flourCarob flour13812.27NA11.72142NA3143282211393.6514.2
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.77277
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.8243
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.9250
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.97266
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt55.60.72NA5.11431.57NA39314372.47.943.97276
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1431.03NA5.951711.67NA496106410.3204284
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.1253
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.532102.32NA504159219.4124.1267
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.2250
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.25266
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.25327
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.3273
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.33257
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.45261
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.45278
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.52257
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.1278
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.48282
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.56288
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.95137
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.2278
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.23236
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.23277
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.6282
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1111.2NA7.942062.27NA66721114.7631.87.03263
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.9201
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.9201
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
MisoMiso2261.67NA9.91913.4NA63183327.81479610171
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.15
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.2
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.52
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA12623358332541141
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
NattoNatto8612.65NA344566.06NA69128933527.812218
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Minerals in Top 100 Legumes with the lowest Zinc content per 14 oz
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Zinc per 14 ounces.
Top 5 legumes with least amount of zinc per 14 ounces are:
- Yokan, prepared from adzuki beans and sugar
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Tofu yogurt
- Unfortified Chocolate Soymilk