SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
NattoNatto3080.95NA121632.17NA247103312.59.924.378
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.13120
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.0495
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.4
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added4121.35NA5.23883.5NA6619915.81.44.353.97
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
Plain Almond ButterPlain Almond Butter no Salt4921.32NA4.953953.02NA72010603.49.924.662.32
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
Toasted Dried CoconutToasted Dried Coconut Meat38.31.15NA4.81303.97NA299785NA52.42.91.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed371.14NA4.761303.94NA296781NA52.42.92.37
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.899
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)25.50.32NA4.6865.21.1NA136312NA18.40.79103
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.2
Blanched AlmondsNuts, almonds, blanched3351.46NA4.653802.6NA6829344.54274.26.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.8498
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
Canned White BeansBeans, white, mature seeds, canned1030.33NA4.2472.30.73NA1296442.274821.699
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.595
Carob flourCarob flour4930.81NA4.1776.50.72NA11211727.549.61.35.07
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.0893
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.6
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.6
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.35101
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.2399
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt59.50.32NA3.741390.69NA2574473.977.11.5398
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.4
PecansPecans nuts991.7143.61726.38223935815.406.425
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.8399
Minerals in Top 100 Nuts & Legumes with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Iron per 5 ounces.
Top 5 nuts & legumes with most amount of iron per 5 ounces are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans