SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211
NattoNatto2170.67NA8.61151.53NA1747298.873.0355
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.48
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
Soy CheeseSoybean, curd cheese1880.38NA5.62280.89NA22219917201.7271
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate3500.19NA5.36300.61NA971218.970.884.6
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Boiled SoybeansBoiled Soybeans no Salt1020.41NA5.14860.82NA2455157.311.1562.6
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.96
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Fried TofuTofu, fried3720.4NA4.87601.5NA28714628.516250.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate9610.4NA4.87951.5NA28714628.516250.5
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.3
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.95
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.3863
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.8
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64
FalafelHome prepared Falafel540.26NA3.42820.69NA19258512941.534.6
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
Toasted Dried CoconutToasted Dried Coconut Meat270.81NA3.4922.8NA211554NA372.051
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed260.81NA3.36922.8NA209551NA372.041.67
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)180.22NA3.3460.77NA96220NA130.5673
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.8
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt30.16NA3.141040.53NA1503042.8100.5969.2
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
Canned White BeansBeans, white, mature seeds, canned730.23NA3510.52NA914541.63401.1270
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
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt550.27NA2.85490.33NA1524331.230.7665.7
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
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.6671
TempehTempeh1110.56NA2.7811.3NA266412091.1459.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate6830.38NA2.66581.2NA19023717.4141.5770
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt420.23NA2.64980.49NA1813152.851.0868.8
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.4
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt240.27NA2.5530.48NA1562782.541.370
Minerals in Top 100 Nuts & Legumes with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Iron per 100 grams.
Top 5 nuts & legumes with most amount of iron per 100 grams are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans