SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA670NA730
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA670NA863
Canned Baked BeansCanned Baked Beans no Salt5002.06NA2.9320NANA10402960451014726
Coconut WaterCoconut Water (liquid From Coconuts)2400.4NA2.92501.42NA20025001010501950
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1700.41NA3.32901NA94044708682002.3680
Chocolate SoymilkUnfortified Chocolate Soymilk2502.06NA4.8150NANA5101430485303.4856
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1102.04NA5.31805.76NA2601190NA504860
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled61010.7NA65001.32NA12408750NA2308.3593
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1760NANA6.4NANANANANANA150NA782
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1760NANA6.4NANANANANANA120NA782
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1760NANA6.4NANANANANANA150NA782
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1760NANA6.4NANANANANANA150NA776
SILK Peach soy yogurtSILK Peach soy yogurt1760NANA6.4NANANANANANA150NA764
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1760NANA6.4NANANANANANA150NA776
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1760NANA6.4NANANANANANA150NA770
SoymilkSoymilk Unfortified2501.28NA6.42502.23NA5201180485101.2881
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)402.35NA8.13208.1NA5902320NA1205.9714
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted86013.2NA96201.63NA175010820NA28010.3497
Roasted European ChestnutsNuts, chestnuts, european, roasted2905.07NA9.133012NA1070592012205.7405
Peeled European ChestnutsPeeled Raw European Chestnuts1904.18NA9.43003.36NA3804840NA204.9520
Lotus SeedsRaw Lotus Seeds4400.94NA9.55606.2NA16803670NA102.8770
Canned CowpeasCanned Common Cowpeas2001.17NA9.72802.83NA70017202329307796
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1202.5NA9.758011NA6603060NA206616
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids4302.5NA9.82408NA80010903121205.9669
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2601.1NA103202.88NA79024201845306.2803
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2704.47NA103209.5NA9305180NA305.2487
Tofu YogurtTofu yogurt11800.75NA10.6400NANA3804701303503.1775
Canned Chickpeas Canned Chickpeas , Solids4502.53NA10.72608.46NA85012603124606.3667
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt6301.15NA115603.82NA1020370012606.4666
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu1300NANA11NANANANANANA40NA858
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4302.7NA114605NA1190384029509686
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)11101.57NA112703.9NA920120089806.4873
YokanYokan, prepared from adzuki beans and sugar2700.29NA11.61801.4NA400450238300.7355
Canned Kidney BeansCanned All Types Kidney Beans3401.35NA11.72701.68NA9002370929604.6780
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt5102.3NA125406.76NA12802450264014711
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids2901.47NA12.53002.9NA106026001125606.2780
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids6402.6NA12.73003.7NA9602340NA21205.9700
Glazed WalnutsNuts, walnuts, glazed710NANA13NANANANA2320NA4460NA62.8
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1401.8NA133603.96NA990362062010695
OkaraOkara8002NA132604.04NA6002130106905.6816
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1800NANA13NANANANANANA230NA840
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm2370NANA13NANANA1210NANA40NA845
Canned Pinto BeansCanned Pinto Beans, Solids6302.6NA13.33203.83NA10102740NA23906.1706
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2701.56NA144802.98NA990266025208.4727
Chinese ChestnutsRaw Chinese Chestnuts1803.63NA1484016NA9604470NA308.7440
Canned Refried BeansRefried beans, canned, traditional style2901.3NA14.43502.9NA92031905837005.8778
Japanese ChestnutsRaw Japanese Chestnuts3105.62NA14.549016NA7203290NA14011614
ShoyuShoyu Soy Sauce3300.43NA14.574010NA166043505549308.7712
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids4701.62NA14.73303.18NA9202760NA26805.6782
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt4701.62NA14.73303.18NA92027603714605.6782
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5802.83NA152903.82NA11802500NA20807.4689
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3602.6NA154304.2NA12502680265010715
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1903.87NA1590017NA10204770NA409.3402
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes1102.95NA155109.6NA1000361016128507.1155
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt6105.33NA15176018.5NA39707260336032.814.5
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu780NANA15.3NANANANANANA340NA881
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3401.42NA15.53202NA86026003133208.4776
HummusHome Prepared Hummus4902.24NA15.62905.67NA1100173024242011649
Canned Great Northern BeansBeans, great northern, mature seeds, canned5301.6NA15.75104.1NA136035104137006.5699
Dry-roasted PeanutsDry-roasted Peanuts, no salt5804.3NA16178018NA36306340936027.718
Almond pasteNuts, almond paste17204.54NA1613008.56NA25803140429015141
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm2460NANA16NANANA1290NANA70NA818
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)20102.13NA163706.25NA12101480991208.3829
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3401.63NA163803.26NA111034405735006.5787
Coconut MilkRaw Coconut Milk1602.66NA16.43709.16NA10002630621506.7676
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1490NANA17NANANANANANA330NA829
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1760NANA17NANANANANANA260NA825
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm2390NANA17NANANANANANA280NA773
Boiled European ChestnutsBoiled and Steamed European Chestnuts4604.7NA17.35408.54NA9907150NA2702.5682
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5301.4NA17.56304.12NA1560231025708.3725
Canned Large Lima BeansLima beans, large, mature seeds, canned2101.8NA183903.63NA74022004533606.5771
Soy VermicelliVermicelli, made from soy55019NA1820NANA200302704042.4119
Canned Navy BeansBeans, navy, mature seeds, canned4702.08NA18.54703.75NA134028805833607.7705
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3501.92NA193502.33NA108030801338405.4756
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3501.92NA193502.33NA108030801313805.4756
Chunk Style Peanut ButterPeanut butter, chunk style, without salt4505.83119160018NA31907450821702811.4
FuyuSalted and Fermented Tofu4603.76NA2052011.7NA7307501732873015.6700
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2802.98NA205205.73NA16805320128017.7663
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari28202NA20.43506.66NA111013001304010.7823
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5002.3NA215003.7NA13503870131011.4647
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt4602.222215004.53NA1470436062109.8630
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2702.1NA217004.44NA14003550121011657
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3507.3NA2164020.7NA9304270NA19014.3499
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.5
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt6802.47NA21.35005.18NA1650391041208.8690
Cooked TempehTempeh, cooked9605.4NA21.377013NA25304010014015.7596
Peanut ButterSmooth Peanut Butter5405.73121.6179013.6NA33505920404476026.715.5
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated2500.81NA21.7301NA320100791004.1134
Boiled Kidney BeansBoiled All Types Kidney Beans3502.16NA224204.3NA13804050111010669
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)1103.78NA2328013NA12203250NA409.6539
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried2905.9NA23137026NA15507260NA501489
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5202.7NA236505.5NA1650508014209.6612
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6902.12223.65305.27NA1440389029010.3638
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.595
TamariSoy sauce made from soy (tamari)2001.35NA244005NA130021208558604.3660
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1702.3522244305.16NA1110508045209.5698
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled6406.53NA2474012NA13709910NA3703.590
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2902.15NA245305.85NA12704010493010.3672
BrazilnutsDried Brazilnuts160017.4NA24.3376012.2NA72506590191703040.634.2
CoconutRaw Coconut Meat1404.35NA24.332015NA1130356010120011470
Minerals in Top 100 Nuts & Legumes with the lowest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Iron per 1 kilogram.
Top 5 nuts & legumes with least amount of iron per 1 kilogram are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Coconut Water (liquid From Coconuts)
- Soy sauce made from hydrolyzed vegetable protein