SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA67NA73
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA67NA86.3
Canned Baked BeansCanned Baked Beans no Salt500.21NA0.2932NANA1042964.511.472.6
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein170.041NA0.33290.1NA944470.868200.2368
Chocolate SoymilkUnfortified Chocolate Soymilk250.21NA0.4815NANA511434.8530.3485.6
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt176NANA0.64NANANANANANA15NA78
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt176NANA0.64NANANANANANA12NA78
SILK Blueberry soy yogurtSILK Blueberry soy yogurt176NANA0.64NANANANANANA15NA78
SILK Key Lime soy yogurtSILK Key Lime soy yogurt176NANA0.64NANANANANANA15NA77.6
SILK Peach soy yogurtSILK Peach soy yogurt176NANA0.64NANANANANANA15NA76.4
SILK Raspberry soy yogurtSILK Raspberry soy yogurt176NANA0.64NANANANANANA15NA77.6
SILK Strawberry soy yogurtSILK Strawberry soy yogurt176NANA0.64NANANANANANA15NA77
SoymilkSoymilk Unfortified250.13NA0.64250.22NA521184.8510.1288
Canned CowpeasCanned Common Cowpeas200.12NA0.97280.28NA701722.32930.779.6
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids430.25NA0.98240.8NA801093.12120.5967
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned260.11NA1320.29NA792421.84530.6280.3
Tofu YogurtTofu yogurt1180.075NA1.0640NANA384713350.3177.5
Canned Chickpeas Canned Chickpeas , Solids450.25NA1.07260.85NA851263.12460.6366.7
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt630.12NA1.08560.38NA1023701.260.6466.6
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu130NANA1.1NANANANANANA4NA85.8
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt430.27NA1.1460.5NA1193842.950.968.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1110.16NA1.1270.39NA921208.980.6487.3
YokanYokan, prepared from adzuki beans and sugar270.029NA1.16180.14NA40452.3830.0735.5
Canned Kidney BeansCanned All Types Kidney Beans340.14NA1.17270.17NA902370.92960.4678
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt510.23NA1.2540.68NA1282452.641.3871
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids290.15NA1.25300.29NA1062601.12560.6278
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids640.26NA1.27300.37NA96234NA2120.5970
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt140.18NA1.3360.4NA993620.62169.5
OkaraOkara800.2NA1.3260.4NA6021310.690.5681.6
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu180NANA1.3NANANANANANA23NA84
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm237NANA1.3NANANA121NANA4NA84.5
Canned Pinto BeansCanned Pinto Beans, Solids630.26NA1.33320.38NA101274NA2390.6170.6
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt270.16NA1.4480.3NA992662.520.8472.7
Canned Refried BeansRefried beans, canned, traditional style290.13NA1.44350.29NA923195.83700.5877.8
ShoyuShoyu Soy Sauce330.043NA1.45741NA1664350.554930.8771
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids470.16NA1.47330.32NA92276NA2680.5678
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt470.16NA1.47330.32NA922763.71460.5678
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids580.28NA1.5290.38NA118250NA2080.7469
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt360.26NA1.5430.42NA1252682.65171.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt610.53NA1.521761.85NA3977263.363.281.45
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu78NANA1.53NANANANANANA34NA88
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned340.14NA1.55320.2NA862603.13320.8477.6
HummusHome Prepared Hummus490.22NA1.56290.57NA1101732.42421.165
Canned Great Northern BeansBeans, great northern, mature seeds, canned530.16NA1.57510.41NA1363514.13700.6570
Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.8
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm246NANA1.6NANANA129NANA7NA81.8
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2010.21NA1.6370.63NA1211489.9120.8383
Canned Refried Beans, fat-freeRefried beans, canned, fat-free340.16NA1.62380.33NA1113445.73500.6578.7
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu149NANA1.7NANANANANANA33NA83
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu176NANA1.7NANANANANANA26NA82.5
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm239NANA1.7NANANANANANA28NA77.3
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt530.14NA1.75630.41NA1562312.570.8372.5
Canned Large Lima BeansLima beans, large, mature seeds, canned210.18NA1.8390.36NA742204.53360.6577
Soy VermicelliVermicelli, made from soy551.9NA1.82NANA2032744.2412
Canned Navy BeansBeans, navy, mature seeds, canned470.21NA1.85470.38NA1342885.83360.7770.5
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned350.19NA1.9350.23NA1083081.33840.5475.6
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium350.19NA1.9350.23NA1083081.31380.5475.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt450.583.11.91601.8NA3197458.2172.81.14
FuyuSalted and Fermented Tofu460.38NA1.98521.17NA737517.328731.5670
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt280.3NA2520.57NA1685321.281.7766.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari2820.2NA2.04350.67NA1111301341.0782.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt500.23NA2.1500.37NA1353871.311.1464.7
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt460.222.22.1500.45NA1474366.210.9863
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt270.21NA2.1700.44NA1403551.211.1265.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt680.25NA2.13500.52NA1653914.120.8869
Cooked TempehTempeh, cooked960.54NA2.13771.3NA2534010141.5759.6
Peanut ButterSmooth Peanut Butter540.573.12.161791.36NA33559240.44762.671.55
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated250.081NA2.1730.1NA32107.9100.4113.4
Boiled Kidney BeansBoiled All Types Kidney Beans350.22NA2.22420.43NA1384051.11167
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt520.27NA2.3650.55NA1655081.420.9661.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt690.212.22.36530.53NA1443892.901.0364
TamariSoy sauce made from soy (tamari)200.14NA2.38400.5NA1302120.855860.4366
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt170.242.22.4430.52NA1115084.520.9569.8
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt290.22NA2.4530.59NA1274014.931.0367
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt620.19NA2.48740.46NA1833251.351.0663
MisoMiso570.42NA2.5480.86NA159210737282.5643
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt240.27NA2.5530.48NA1562782.541.370
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.4
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt420.23NA2.64980.49NA1813152.851.0868.8
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate6830.38NA2.66581.2NA19023717.4141.5770
TempehTempeh1110.56NA2.7811.3NA266412091.1459.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.6671
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt730.15NA2.84680.51NA1694631.321.163.2
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.93
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt550.27NA2.85490.33NA1524331.230.7665.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt280.24NA2.94450.48NA1424031.221.0767
Carob flourCarob flour3480.57NA2.94540.51NA798275.3350.923.58
Canned White BeansBeans, white, mature seeds, canned730.23NA3510.52NA914541.63401.1270
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt30.16NA3.141040.53NA1503042.8100.5969.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
FalafelHome prepared Falafel540.26NA3.42820.69NA19258512941.534.6
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.3863
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.95
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Minerals in Top 100 Legumes with the lowest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Iron per 100 grams.
Top 5 legumes with least amount of iron per 100 grams are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk