SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA133NA145
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA133NA171
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.78144
Coconut WaterCoconut Water (liquid From Coconuts)47.60.079NA0.5849.60.28NA39.749622080.2189
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein33.70.081NA0.6557.50.2NA1878871.6135340.46135
Chocolate SoymilkUnfortified Chocolate Soymilk49.60.41NA0.9529.8NANA1012849.531050.67170
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts220.4NA1.0535.71.14NA51.6236NA9.920.79171
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.65118
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt349NANA1.27NANANANANANA29.8NA155
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt349NANA1.27NANANANANANA24NA155
SILK Blueberry soy yogurtSILK Blueberry soy yogurt349NANA1.27NANANANANANA29.8NA155
SILK Key Lime soy yogurtSILK Key Lime soy yogurt349NANA1.27NANANANANANA29.8NA154
SILK Peach soy yogurtSILK Peach soy yogurt349NANA1.27NANANANANANA29.8NA152
SILK Raspberry soy yogurtSILK Raspberry soy yogurt349NANA1.27NANANANANANA29.8NA154
SILK Strawberry soy yogurtSILK Strawberry soy yogurt349NANA1.27NANANANANANA29.8NA153
SoymilkSoymilk Unfortified49.60.25NA1.2749.60.44NA1032349.531010.24175
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)7.940.47NA1.663.51.6NA117460NA241.17142
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1712.62NA1.81230.32NA3472147NA55.62.0499
Roasted European ChestnutsNuts, chestnuts, european, roasted57.51NA1.865.52.34NA21211752.43.971.1380.3
Peeled European ChestnutsPeeled Raw European Chestnuts37.70.83NA1.8759.50.67NA75.4960NA3.970.97103
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.56153
Canned CowpeasCanned Common Cowpeas39.70.23NA1.9255.60.56NA1393414.565811.4158
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts240.49NA1.921152.18NA131607NA3.971.2122
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids85.30.5NA1.9447.61.6NA1592166.154211.17133
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned51.60.22NA263.50.57NA1574803.578991.23159
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.0397
Tofu YogurtTofu yogurt2340.15NA2.179.4NANA75.49325.869.50.62154
Canned Chickpeas Canned Chickpeas , Solids89.30.5NA2.1251.61.68NA1692506.154881.25132
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1250.23NA2.141110.76NA2027342.4121.27132
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu258NANA2.2NANANANANANA7.94NA170
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt85.30.53NA2.2910.99NA2367625.759.921.8136
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)2200.31NA2.253.60.77NA18323817.7161.27173
YokanYokan, prepared from adzuki beans and sugar53.60.058NA2.335.70.28NA79.489.34.561650.1470.3
Canned Kidney BeansCanned All Types Kidney Beans67.50.27NA2.3253.60.33NA1794701.85870.91155
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1010.46NA2.41071.34NA2544865.167.942.74141
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids57.50.29NA2.559.50.58NA2105162.25081.23155
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1270.52NA2.5259.50.73NA191464NA4211.17139
Glazed WalnutsNuts, walnuts, glazed141NANA2.56NANANANA460NA885NA12.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt27.80.36NA2.5671.40.79NA1967181.23.972138
OkaraOkara1590.4NA2.5851.60.8NA11942321181.1162
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu357NANA2.58NANANANANANA45.6NA167
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm470NANA2.58NANANA240NANA7.94NA168
Canned Pinto BeansCanned Pinto Beans, Solids1250.51NA2.6463.50.76NA200544NA4741.2140
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt53.60.31NA2.78950.59NA1965284.963.971.67144
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.2
Canned Refried BeansRefried beans, canned, traditional style57.50.26NA2.8669.50.57NA18363311.57341.15154
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
ShoyuShoyu Soy Sauce65.50.085NA2.881472.02NA3298630.99109011.73141
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids930.32NA2.965.50.63NA183548NA5321.1155
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt930.32NA2.965.50.63NA1835487.342901.1155
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1150.56NA2.9857.50.76NA234496NA4131.47137
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt71.40.51NA2.9885.30.84NA2485325.169.922142
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted37.70.77NA2.981793.4NA202947NA7.941.8579.8
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes220.59NA31011.9NA198716325661.430.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.88
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu155NANA3.04NANANANANANA67.5NA175
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned67.50.28NA3.0863.50.4NA1715166.156591.67154
HummusHome Prepared Hummus970.44NA3.157.51.13NA2183434.764802.16129
Canned Great Northern BeansBeans, great northern, mature seeds, canned1050.32NA3.11010.81NA2706978.147341.3139
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.6
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.9428
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm488NANA3.18NANANA256NANA14NA162
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)3990.42NA3.273.41.24NA24029419.6241.65165
Canned Refried Beans, fat-freeRefried beans, canned, fat-free67.50.32NA3.275.40.65NA22068311.36951.3156
Coconut MilkRaw Coconut Milk31.80.53NA3.2573.41.8NA19852212.329.81.33134
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu296NANA3.35NANANANANANA65.5NA164
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu349NANA3.37NANANANANANA51.6NA164
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm474NANA3.37NANANANANANA55.6NA153
Boiled European ChestnutsBoiled and Steamed European Chestnuts910.94NA3.431071.7NA1961419NA53.60.5135
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.28NA3.471250.82NA3104584.96141.65144
Canned Large Lima BeansLima beans, large, mature seeds, canned41.70.36NA3.677.40.72NA1474378.936671.3153
Soy VermicelliVermicelli, made from soy1093.8NA3.63.97NANA39.75.9553.67.948.423.6
Canned Navy BeansBeans, navy, mature seeds, canned930.41NA3.67930.74NA26657211.56671.53140
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned69.50.38NA3.7769.50.46NA2146112.587621.07150
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium69.50.38NA3.7769.50.46NA2146112.582741.07150
Chunk Style Peanut ButterPeanut butter, chunk style, without salt89.31.156.153.773183.57NA633147816.333.75.542.26
FuyuSalted and Fermented Tofu910.75NA3.931032.33NA14514934.357013.1139
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt55.60.59NA3.971031.14NA33310562.4163.5132
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari5600.4NA4.0569.51.32NA22025825.87.942.12163
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt990.46NA4.15990.73NA2687682.5822.26128
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt910.434.374.15990.9NA29286512.321.94125
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt53.60.41NA4.171390.88NA2787042.422.22130
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted69.51.45NA4.171274.1NA185847NA37.72.8499
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1350.49NA4.23991.03NA3277768.143.971.75137
Cooked TempehTempeh, cooked1911.07NA4.231532.55NA502796027.83.1118
Peanut ButterSmooth Peanut Butter1071.136.154.33552.7NA6651175809455.33.08
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated49.60.16NA4.35.950.2NA63.52015.7200.8126.6
Boiled Kidney BeansBoiled All Types Kidney Beans69.50.43NA4.483.30.85NA2748042.222133
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)220.75NA4.5255.62.6NA242645NA7.941.9107
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1030.54NA4.561291.1NA32710082.783.971.9121
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1370.424.374.71051.05NA2867725.7502.04127
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
TamariSoy sauce made from soy (tamari)39.70.27NA4.7279.40.99NA2584211.6110850.85131
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt33.70.474.374.7485.31.02NA22010088.933.971.9138
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.6918
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt57.50.43NA4.761051.16NA2527969.725.952.04133
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
Minerals in Top 100 Nuts & Legumes with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Iron per 7 ounces.
Top 5 nuts & legumes with least amount of iron per 7 ounces 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