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
Coconut WaterCoconut Water (liquid From Coconuts)240.04NA0.29250.14NA2025011050.195
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
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts110.2NA0.53180.58NA26119NA50.486
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.3
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
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40.24NA0.81320.81NA59232NA120.5971.4
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.7
Roasted European ChestnutsNuts, chestnuts, european, roasted290.51NA0.91331.18NA1075921.220.5740.5
Peeled European ChestnutsPeeled Raw European Chestnuts190.42NA0.94300.34NA38484NA20.4952
Lotus SeedsRaw Lotus Seeds440.094NA0.95560.62NA168367NA10.2877
Canned CowpeasCanned Common Cowpeas200.12NA0.97280.28NA701722.32930.779.6
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts120.25NA0.97581.1NA66306NA20.661.6
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids430.25NA0.98240.8NA801093.12120.5967
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned260.11NA1320.29NA792421.84530.6280.3
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.7
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
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
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
Chinese ChestnutsRaw Chinese Chestnuts180.36NA1.4841.6NA96447NA30.8744
Canned Refried BeansRefried beans, canned, traditional style290.13NA1.44350.29NA923195.83700.5877.8
Japanese ChestnutsRaw Japanese Chestnuts310.56NA1.45491.6NA72329NA141.161.4
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
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted190.39NA1.5901.7NA102477NA40.9340.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes110.3NA1.5510.96NA100361162850.7115.5
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
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814
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
Coconut MilkRaw Coconut Milk160.27NA1.64370.92NA1002636.2150.6767.6
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 European ChestnutsBoiled and Steamed European Chestnuts460.47NA1.73540.85NA99715NA270.2568
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
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.73NA2.1642.07NA93427NA191.4350
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65
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
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)110.38NA2.28281.3NA122325NA40.9654
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
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
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.45
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.359
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt290.22NA2.4530.59NA1274014.931.0367
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
Minerals in Top 100 Nuts & Legumes with the lowest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Iron per 100 grams.
Top 5 nuts & legumes with least amount of iron per 100 grams 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