SoybeansRaw Soybeans12567.52NA71.2127011.4NA3193815180.79.072238.7
Sesame FlourHigh fat Sesame Flour7216.9NA6916376.75NA36601919NA18648.44.1
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.515
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.3
MothbeansRaw Mothbeans6803.12NA49.217288.26NA22185402371368.744
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.3
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA332018781565222114
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.7
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.9850
NattoNatto9843.03NA395226.93NA78933074031.813.7250
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.2
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.2
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.7
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.753
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3
Mungo BeansRaw Mungo Beans6264.45NA34.312116.93NA17194459371721549
Large Lima BeansRaw Large Lima Beans3673.36NA3410167.6NA1746782032.781.61346
Red LentilsRaw Pink Or Red Lentils2185.9NA33.52687.8NA13343030031.816.335.5
Watermelon Seed KernelsDried Watermelon Seed Kernels2453.1NA3323367.32NA34252939NA44946.423
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.54
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.6
Mung BeansRaw Mung Beans5994.27NA30.68574.7NA1665565237681241
Broadbeans Raw Broadbeans 4673.74NA30.48717.38NA19104817375914.250
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.3
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.6
LentilsRaw Lentils1593.42NA29.52136.3NA127530710.4527.21537.5
Soy FlourRaw Full-fat Soy Flour93413.2NA29194610.31424224111408345917.823.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.517
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.7
Oil Roasted CashewsOil Roasted Cashew Nuts1959.27NA27.412387.57NA24092867925924.315.8
Roasted CashewsDry Roasted Cashew Nuts20410NA27.211793.75NA222325635372.625.47.7
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6
Soy CheeseSoybean, curd cheese8531.72NA25.410344.03NA100790376.2917.8322
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.3
Navy BeansRaw Navy Beans6673.8NA257946.43NA184653755022.716.655
Great Northern BeansRaw Great Northern Beans7943.8NA258576.45NA2028629158.563.510.548.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate15880.88NA24.31362.74NA44054940.431.83.63384
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.5
Pigeon Peas Raw Pigeon Peas 5904.8NA23.78308.12NA16656314377712.548
Boiled SoybeansBoiled Soybeans no Salt4631.85NA23.33903.74NA11112336334.545.2284
Pinto BeansRaw Pinto Beans5134.05NA237985.2NA1864631912754.410.351.4
Cashew ButterPlain Cashew Butter no Salt1959.93NA2311703.7NA20732477526823.413.4
Black BeansRaw Black Beans5583.8NA22.87764.8NA1597672714.522.716.650
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.2
Adzuki BeansRaw Adzuki Beans2994.96NA22.65767.85NA172856881422.72361
Fried TofuTofu, fried16871.8NA222726.8NA130266212972.69.03229
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate43591.8NA224316.8NA130266212972.69.03229
Chickpea flourChickpea flour (besan)2044.14NA227537.26NA1442383737.629012.746.6
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.4
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA131530841101124
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314
PeanutsRaw Peanuts4175.2NA20.87628.77NA1706319832.781.61529.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5587.94NA2078525NA1406342518.6011.311.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.535
Sunflower Seed ButterSunflower Seed Butter no Salt2907.24NA18.714119.4NA3021261347413.6222.8
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.4
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.63
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.9820
Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.85
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.44
Roasted AlmondsDry Roasted Almonds12165NA17126610NA213632349.0713.61511
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.541420
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.26286
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.17
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added13204.33NA16.7124311NA2114317118.64.541412.7
Dried PilinutsNuts, pilinuts, dried6584.35NA16137010.5NA26082300NA13.613.512.6
Plain Almond ButterPlain Almond Butter no Salt15744.24NA1612669.67NA230433931131.8157.44
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.8157
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.649
Toasted Dried CoconutToasted Dried Coconut Meat1223.7NA15.441712.7NA9572513NA1689.34.54
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3275.95NA15.352217NA7673484NA15411.745
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1183.66NA15.241712.6NA9482499NA1689.257.57
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.76316
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.4
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)81.61NA152093.5NA435998NA592.54331
Blanched HazelnutsBlanched Hazelnuts Or Filberts6767.26NA1572657.4NA1406298518.609.9826.3
Blanched AlmondsNuts, almonds, blanched10704.66NA1512168.32NA2182298914.58613.520.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.68314
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.8
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.1318
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.85304
Carob flourCarob flour15792.6NA13.32452.3NA3583751241594.1716.2
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.45298
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.94287
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.75
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.1
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari15651.5NA12.52404.77NA104866276.29.077.53323
TempehTempeh5032.54NA12.23675.9NA120718690415.17271
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate30981.7NA122635.36NA86210757963.57.12317
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1911.02NA124452.2NA821142912.722.74.9312
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.53260
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.516
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.85318
Minerals in Top 100 Nuts & Legumes with the highest Iron content per 1 lb
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 pound.
Top 5 nuts & legumes with most amount of iron per 1 pound are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans