Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.47300
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.52296
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu661NANA13NANANANANANA288NA746
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.56302
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.97416
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.97416
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.13303
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu876NANA9.94NANANANANANA194NA487
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1000NANA9.66NANANANANANA148NA469
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.4477
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.4477
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1601NANA8.8NANANA818NANA27NA571
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1337NANA8.7NANANA701NANA38NA445
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)45.70.57NA8.381171.95NA244558NA331.42185
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1125NANA8.13NANANANANANA144NA525
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu929NANA7.86NANANANANANA28.6NA613
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.22205
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1039NANA7.4NANANANANANA122NA336
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.43220
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.74465
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.85307
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.95260
Minerals in Top 100 Nuts & Legumes with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Iron per 500 calories.
Top 5 nuts & legumes with most amount of iron per 500 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Natto
- Soy sauce made from soy (tamari)
- Boiled Hyacinth Beans
- Soybean, curd cheese