SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717
Sesame FlourHigh fat Sesame Flour3163NA307162.95NA1601839NA81.4211.8
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.05
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.3722
NattoNatto4311.32NA172283.03NA345144717.5146109
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.92
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1133.64NA13.52564.2NA2298974NA5.9510.52
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624
Oil Roasted CashewsOil Roasted Cashew Nuts85.34.05NA125423.3NA1054125440.325.810.66.9
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.37
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Soy CheeseSoybean, curd cheese3730.75NA114521.76NA44139533.339.73.4141
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate6950.38NA10.659.51.2NA19224017.7141.6168
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821
Boiled SoybeansBoiled Soybeans no Salt2020.81NA10.21711.64NA486102214.522.3124
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5
Cashew ButterPlain Cashew Butter no Salt85.34.35NA105121.6NA90710842329.810.25.87
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.6
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.7
Fried TofuTofu, fried7380.79NA9.661192.97NA57029056.631.83.95100
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate19070.79NA9.661892.97NA57029056.631.83.95100
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.4
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt79.40.68NA9.11630.96NA2386695.56145.66137
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.965
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Sunflower Seed ButterSunflower Seed Butter no Salt1273.17NA8.186174.1NA132211432075.959.71.23
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.87
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.8
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.74125
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added5771.9NA7.35444.9NA92513878.1426.15.56
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
Plain Almond ButterPlain Almond Butter no Salt6891.85NA6.935544.23NA100814844.76146.533.25
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.7
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
Toasted Dried CoconutToasted Dried Coconut Meat53.61.6NA6.731835.56NA4191099NA73.44.072
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed51.61.6NA6.671835.52NA4151093NA73.44.053.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.52138
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.95
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)35.70.44NA6.55911.52NA191437NA25.81.1145
Blanched HazelnutsBlanched Hazelnuts Or Filberts2963.18NA6.5531825NA61513068.1404.3711.5
Blanched AlmondsNuts, almonds, blanched4682.04NA6.55323.64NA95513086.3537.75.98.95
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5.950.33NA6.232061.05NA2986035.56201.17137
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
Canned White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.22139
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.12133
Carob flourCarob flour6911.13NA5.831071NA157164110.569.51.837.1
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.5130
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.16125
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.83
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.22
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.3141
TempehTempeh2201.1NA5.361612.58NA5288180182.26118
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate13550.75NA5.281152.34NA37747034.527.83.1139
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt83.30.45NA5.241940.97NA3596255.569.922.14137
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.86114
PecansPecans nuts1392.4205.022408.93315508147.54097
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt47.60.53NA51050.94NA3105524.967.942.56139
Minerals in Top 100 Nuts & Legumes with the highest Iron content per 7 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 7 ounces.
Top 5 nuts & legumes with most amount of iron per 7 ounces are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans