SoybeansRaw Soybeans277016.6NA157280025NA704017970178204985.4
Sesame FlourHigh fat Sesame Flour159015NA152361015NA80704230NA4101079
Roasted Sesame SeedsRoasted Whole Sesame Seeds989024.7NA148356025NA6380475034411071.633
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.547
MothbeansRaw Mothbeans15006.88NA109381018NA489011910823001997
White BeansRaw White Beans24009.84NA104190018NA30101795012816036.7113
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.3
Black Turtle BeansRaw Black Turtle Beans160010NA87160010NA440015000329022110
NattoNatto21706.67NA86115015.3NA17407290887030.3550
Common CowpeasRaw Common Cowpeas11008.45NA82.7184015.3NA4240111209016033.7120
Kidney BeansRaw All Types Kidney Beans14309.6NA82140010.2NA4070140603224028118
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52012.8NA80.7550045NA1174078809418076.420.3
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels131014.6NA77.8346014.3NA7740406034439010250
Small White BeansRaw Small White Beans17306.35NA77.3183012.8NA44501542012812028117
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858
Mungo BeansRaw Mungo Beans13809.8NA75.7267015.3NA379098308238033.5108
Large Lima BeansRaw Large Lima Beans8107.4NA75224016.7NA3850172407218028.3102
Red LentilsRaw Pink Or Red Lentils48013NA7459017NA294066800703678.2
Watermelon Seed KernelsDried Watermelon Seed Kernels5406.86NA72.8515016NA75506480NA99010250.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt57018.3NA68129021NA115804910NA305310
Pink BeansRaw Pink Beans13008.1NA67.7182013.8NA4150146401308025.5101
Mung BeansRaw Mung Beans13209.4NA67.4189010.4NA367012460821502791
Broadbeans Raw Broadbeans 10308.24NA67192016.3NA4210106208213031.4110
Red Kidney BeansRaw Red Kidney Beans83072267138011NA4060135903212028118
Cashew NutsRaw Cashew Nuts37022NA66.8292016.6NA5930660019912057.852
LentilsRaw Lentils3507.54NA6547014NA2810677016032.782.6
Soy FlourRaw Full-fat Soy Flour206029NA63.7429022.831404940251507513039.251.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.5
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans8106.65NA62188017NA3700140307013026121
Oil Roasted CashewsOil Roasted Cashew Nuts43020.4NA60.5273016.7NA5310632020313053.534.8
Roasted CashewsDry Roasted Cashew Nuts45022NA6026008.26NA490056501171605617
FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6
Soy CheeseSoybean, curd cheese18803.8NA5622808.9NA2220199016820017709
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.523
Navy BeansRaw Navy Beans14708.34NA55175014NA4070118501105036.5121
Great Northern BeansRaw Great Northern Beans17508.37NA54.7189014.2NA44701387012914023107
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate35001.93NA53.63006.05NA970121089708846
Sunflower SeedsDried Sunflower Seed Kernels78018NA52.5325019.5NA66006450530905047.3
Pigeon Peas Raw Pigeon Peas 130010.6NA52.3183018NA3670139208217027.6106
Boiled SoybeansBoiled Soybeans no Salt10204.07NA51.48608.24NA24505150731011.5626
Pinto BeansRaw Pinto Beans11308.93NA50.7176011.5NA41101393027912023113
Cashew ButterPlain Cashew Butter no Salt43022NA50.325808.15NA4570546011515051.629.6
Black BeansRaw Black Beans12308.4NA50.2171010.6NA352014830325036.5110
Cranberry BeansRaw Cranberry Beans12707.94NA5015609.2NA3720133201276036.3124
Adzuki BeansRaw Adzuki Beans66011NA49.8127017.3NA381012540315050.4134
Fried TofuTofu, fried37203.98NA48.760015NA2870146028516020505
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate96103.98NA48.795015NA2870146028516020505
Chickpea flourChickpea flour (besan)4509.1NA48.6166016NA318084608364028103
Split Green PeasRaw Split Green Peas4608.1NA47.363012NA33408520107503587
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.553
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4003.4NA45.88204.82NA12003370287028.5691
PeanutsRaw Peanuts92011.4NA45.8168019.3NA376070507218032.765
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts123017.5NA43.8173055.5NA310075504102525
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt14207.73NA43.354012NA153028002913014.4672
Chickpeas Raw Chickpeas 5706.56NA4379021.3NA25207180024027.676.8
Sunflower Seed ButterSunflower Seed Butter no Salt64016NA41.2311020.7NA66605760104430496.2
Roasted PistachiosDry Roasted Pistachio Nuts107013NA40.3109012.4NA4690100701006023.418.5
Soy NutsDry-roasted Soybeans140010.8NA39.5228022NA6490136401932047.78
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.7
Roasted SoybeansSoybeans roasted without salt13808.28NA39145021.6NA3630147001914031.419.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt70018.3NA38129021NA115508500793305312
Roasted AlmondsDry Roasted Almonds268011NA37.3279022.3NA4710713020303324
AlmondsNuts, almonds269010.3NA37270021.84534810733041103144
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt9002.87NA376306.36NA11305610136014631
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added29109.55NA36.8274024.6NA46606990411030.728
Dried PilinutsNuts, pilinuts, dried14509.6NA35.3302023NA57505070NA3029.727.7
Plain Almond ButterPlain Almond Butter no Salt34709.34NA35279021.3NA5080748024703316.4
FalafelHome prepared Falafel5402.58NA34.28206.9NA1920585010294015346
French BeansRaw French Beans18604.4NA34188012NA30401316012918019108
Toasted Dried CoconutToasted Dried Coconut Meat2708.1NA3492028NA21105540NA37020.510
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried72013NA33.8115037NA16907680NA34025.7100
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2608.07NA33.692028NA20905510NA37020.416.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1902.5NA33.33604.94NA18003690282012.7696
Dried CoconutDried Coconut Meat2607.96NA33.290027.5NA206054301853702030
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5506.9NA3326204.96NA9209190NA18010345
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)1802.23NA334607.68NA9602200NA1305.6729
Blanched HazelnutsBlanched Hazelnuts Or Filberts149016NA331600127NA310065804102258
Blanched AlmondsNuts, almonds, blanched236010.3NA32.8268018.4NA481065903219029.745
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt301.64NA31.410405.27NA15003040281005.9692
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.859
Canned White BeansBeans, white, mature seeds, canned7302.32NA305105.15NA910454016340011701
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2802.42NA29.44504.77NA14204030122010.7669
Carob flourCarob flour34805.7NA29.45405.1NA7908270533509.235.8
WalnutsEnglish Walnuts98016NA291580342103460441049203140.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4903.52NA2948010.3NA16802910377015.3602
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5502.7NA28.54903.27NA1520433012307.6657
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt7301.5NA28.46805.1NA16904630132011632
Peanut SpreadLow Sugar Peanut Spread7207.6NA28.4164019.8NA350081809129203519.3
Roasted PecansDry Roasted Pecans72011.7NA28132039.3NA29304240401050.711
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34503.28NA27.553010.5NA231014601682016.6711
TempehTempeh11105.6NA2781013NA2660412009011.4597
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate68303.78NA26.658012NA1900237017414015.7698
Roasted Macadamia NutsDry Roasted Macadamia Nuts7005.7NA26.5118030.4NA19803630117401316
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4202.25NA26.49804.87NA18103150285011688
Commercial HummusHummus, commercial4703.77NA25.475011.6NA1810312047426014.4574
PecansPecans nuts7001210025.31210451562770410038045.335.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2402.68NA255304.75NA15602780254013700
Minerals in Top 100 Nuts & Legumes with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Iron per 1 kilogram.
Top 5 nuts & legumes with most amount of iron per 1 kilogram are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans