SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA304NA331
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA304NA391
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.35329
Coconut WaterCoconut Water (liquid From Coconuts)1090.18NA1.31130.64NA9111344.544760.45431
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein770.19NA1.51320.45NA42620283.63309351.04309
Chocolate SoymilkUnfortified Chocolate Soymilk1130.93NA2.1868NANA23164921.82401.54388
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts500.93NA2.481.62.6NA118540NA22.71.8390
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2774.85NA2.722270.6NA5623969NA1043.76269
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt798NANA2.9NANANANANANA68NA355
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt798NANA2.9NANANANANANA54.4NA355
SILK Blueberry soy yogurtSILK Blueberry soy yogurt798NANA2.9NANANANANANA68NA355
SILK Key Lime soy yogurtSILK Key Lime soy yogurt798NANA2.9NANANANANANA68NA352
SILK Peach soy yogurtSILK Peach soy yogurt798NANA2.9NANANANANANA68NA347
SILK Raspberry soy yogurtSILK Raspberry soy yogurt798NANA2.9NANANANANANA68NA352
SILK Strawberry soy yogurtSILK Strawberry soy yogurt798NANA2.9NANANANANANA68NA349
SoymilkSoymilk Unfortified1130.58NA2.91131NA23653521.82310.54399
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)181.07NA3.671453.67NA2681052NA54.42.68324
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3906NA4.12810.74NA7944908NA1274.67225
Roasted European ChestnutsNuts, chestnuts, european, roasted1322.3NA4.131505.35NA48526855.449.072.6184
Peeled European ChestnutsPeeled Raw European Chestnuts861.9NA4.261361.52NA1722195NA9.072.22236
Lotus SeedsRaw Lotus Seeds2000.43NA4.32542.8NA7621665NA4.541.27349
Canned CowpeasCanned Common Cowpeas910.53NA4.41271.3NA31878010.413293.18361
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts54.41.13NA4.42634.98NA2991388NA9.072.72279
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1951.13NA4.451093.63NA363494149622.68303
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1180.49NA4.541451.3NA35810988.1620552.8364
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1222.03NA4.61454.3NA4222350NA13.62.36221
Tofu YogurtTofu yogurt5350.34NA4.8181NANA172213591591.4352
Canned Chickpeas Canned Chickpeas , Solids2041.15NA4.851183.84NA3865721411162.86303
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2860.52NA4.92541.73NA46316785.4427.22.9302
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu590NANA5NANANANANANA18NA389
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1951.22NA5.032092.27NA54017421322.74.1311
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5030.71NA5.031221.76NA41754440.436.32.9396
YokanYokan, prepared from adzuki beans and sugar1220.13NA5.2681.60.64NA18120410.43760.32161
Canned Kidney BeansCanned All Types Kidney Beans1540.61NA5.31220.76NA40810754.113432.1354
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2311.05NA5.442453.07NA581111111.8186.26322
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1320.67NA5.671361.3NA4811179511612.8354
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2901.18NA5.761361.68NA4351061NA9622.68318
Glazed WalnutsNuts, walnuts, glazed322NANA5.85NANANANA1052NA2023NA28.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt63.50.82NA5.851631.8NA44916422.729.074.54315
OkaraOkara3630.91NA5.91181.83NA27296648412.54370
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu816NANA5.9NANANANANANA104NA381
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1075NANA5.9NANANA549NANA18NA383
Canned Pinto BeansCanned Pinto Beans, Solids2861.17NA6.031451.74NA4581243NA10842.77320
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1220.71NA6.352181.35NA449120711.39.073.8330
Chinese ChestnutsRaw Chinese Chestnuts81.61.65NA6.43817.26NA4352028NA13.63.95199
Canned Refried BeansRefried beans, canned, traditional style1320.59NA6.531591.3NA417144726.316782.63353
Japanese ChestnutsRaw Japanese Chestnuts1412.55NA6.582227.2NA3271492NA63.55279
ShoyuShoyu Soy Sauce1500.2NA6.583364.6NA75319732.27249163.95323
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2130.73NA6.671501.44NA4171252NA12162.54355
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2130.73NA6.671501.44NA417125216.86622.54355
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.36312
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1631.17NA6.81951.9NA567121611.822.74.6324
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted861.76NA6.84087.75NA4632164NA184.2182
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes501.34NA6.852314.35NA45416377312933.2270
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.58
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu354NANA6.94NANANANANANA154NA400
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.8352
HummusHome Prepared Hummus2221NA7.081322.57NA4997851110984.94294
Canned Great Northern BeansBeans, great northern, mature seeds, canned2400.73NA7.122311.85NA617159218.616782.95317
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.2
Almond pasteNuts, almond paste7802.06NA7.265903.9NA1170142419416.764
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1116NANA7.26NANANA585NANA31.8NA371
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)9120.97NA7.31682.83NA5496714554.43.76376
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1540.74NA7.351721.48NA50315602615882.95357
Coconut MilkRaw Coconut Milk72.61.2NA7.441684.15NA454119328683.04307
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu676NANA7.67NANANANANANA150NA376
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu798NANA7.7NANANANANANA118NA374
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1084NANA7.7NANANANANANA127NA351
Boiled European ChestnutsBoiled and Steamed European Chestnuts2092.14NA7.852453.87NA4493243NA1221.13309
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.76329
Canned Large Lima BeansLima beans, large, mature seeds, canned950.82NA8.21771.65NA33699820.415242.95350
Soy VermicelliVermicelli, made from soy2498.7NA8.29.07NANA9113.61221819.254
Canned Navy BeansBeans, navy, mature seeds, canned2130.94NA8.42131.7NA608130626.315243.5320
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1590.87NA8.61591.06NA49013975.917422.45343
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1590.87NA8.61591.06NA49013975.96262.45343
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2042.62148.67268.16NA14473379377712.75.17
FuyuSalted and Fermented Tofu2091.7NA92365.33NA33134078.5130327.08318
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1271.35NA9.072362.6NA76224135.4436.38.03301
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari12790.91NA9.251593.02NA50359059184.85373
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2271.05NA9.52271.68NA61217555.94.545.17293
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2090.999.989.52272.05NA6671978284.544.45286
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1220.95NA9.533182NA63516105.444.545.1298
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1593.3NA9.532909.37NA4221937NA866.5226
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.512
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt3081.12NA9.662272.35NA748177418.69.074313
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.12270
Peanut ButterSmooth Peanut Butter2452.6149.88126.17NA152026851832159127.03
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1130.37NA9.8413.60.45NA14545.43645.41.8661
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.54304
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)501.7NA10.31275.9NA5531474NA184.35244
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1322.68NA10.462111.8NA7033293NA22.76.440.4
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2361.23NA10.42952.5NA74823046.359.074.35278
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.67289
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.643
TamariSoy sauce made from soy (tamari)910.61NA10.81812.26NA5909623.63253381.95299
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt771.079.98111952.34NA503230420.49.074.3317
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2902.96NA113365.37NA6214495NA1681.641
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1320.98NA112402.65NA576181922.213.64.67305
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.5
CoconutRaw Coconut Meat63.51.97NA111456.8NA513161546915213
Minerals in Top 100 Nuts & Legumes with the lowest Iron content per 1 lb
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 pound.
Top 5 nuts & legumes with least amount of iron per 1 pound 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