SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
NattoNatto8612.65NA344566.06NA69128933527.812218
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.331
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.214
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.75
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.18336
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.7
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.449
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.9201
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.9201
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA12623358332541141
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.5
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.57
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.971211
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.5
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.95137
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.97
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.63
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)71.40.89NA131833.05NA381873NA51.62.22289
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.7323
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.818
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.45278
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.25266
Carob flourCarob flour13812.27NA11.72142NA3143282211393.6514.2
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.76123261
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.66
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.45
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.6282
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.23277
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.3273
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228
PecansPecans nuts2784.7639.7104801862109916271501814
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.1278
Minerals in Top 100 Nuts & Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Iron per 14 ounces.
Top 5 nuts & legumes with most amount of iron per 14 ounces are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans