YokanYokan, prepared from adzuki beans and sugar26001.20.43NA0.260607NANANANANA330.7
SoymilkSoymilk Unfortified54017.52.050.755.84062.840NANANA632.71.2
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein6005.10.40.21.27078.4130705702.3
Tofu YogurtTofu yogurt940182.61.169016012.4NANANA2353.1
Chocolate SoymilkUnfortified Chocolate Soymilk63015.32.40.755.84010078.6NANANA422.63.4
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35100.60.170.010.1708610NANANA51.64.1
TamariSoy sauce made from soy (tamari)60010.110.050.39055.717NANANA81054.3
Canned Kidney BeansCanned All Types Kidney Beans84061.40.821.06014518.50018.54352.24.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned9102.90.750.570.6801662.3NANANA6960.35.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium9102.90.750.570.6801662.3NANANA6960.35.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids8205.61.231.180.86015210NANANA46465.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt8205.61.161.180.86015210NANANA46465.6
OkaraOkara76017.31.930.896.660122NANANANANA35.25.6
Canned Refried BeansRefried beans, canned, traditional style900206.31.73.601365.4005.43749.85.8
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids11709.7NANANA0208NANANANANA70.45.9
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids138024.72.130.369.27022940NANANA6370.45.9
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA785.9
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.455706.1
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids8103.61.250.510.83014818.50018.54352.26.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7102.20.370.070.840124NANANANA3754.76.2
Canned Chickpeas Canned Chickpeas , Solids139027.72.140.369.3022540NANANA6470.56.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.56.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)610375.332.4618.40127NANANA271.76.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned11403.91.20.720.89021014NANANA4973.76.5
Canned Large Lima BeansLima beans, large, mature seeds, canned7901.70.390.230.520149NANANANA4849.36.5
Canned Refried Beans, fat-freeRefried beans, canned, fat-free7904.50.931.531.3401356.1006.14753.46.5
Canned CowpeasCanned Common Cowpeas7705.51.440.871.50136NANANANA3347.47
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA60817.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.87.6
Canned Navy BeansBeans, navy, mature seeds, canned11304.31.120.85102052.8NANANA5175.37.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate76047.86.93.224018.76.2NANANA380.88
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.48.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)78041.77.931.6714.7028.56NANANA9908.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned8302.80.720.550.660151NANANANA6355.48.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10503.81.160.091.2019220NANANA7670.28.4
ShoyuShoyu Soy Sauce5305.70.730.292.34049.34031881.48.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt11804.51.40.841.030211NANANANA7083.38.8
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt12103.80.830.091.960233NANANANA6767.69
Carob flourCarob flour22206.50.90.042.120889491NANANA39846.29.2
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt11503.80.890.521.18020929NANANA70789.5
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt14904.91.260.961.1402793.6NANANA53919.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.490909.8
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.710
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt11803.90.540.281.37021129NANANA8383.410
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt110040.660.121.52019718NANANA547610
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.310.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt12603.80.880.521.170233NANANANA7780.410.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA1049210.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.710.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari83052.69.22.6240127.1NANANA1010010.7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA388311
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.711
HummusHome Prepared Hummus17708611.40.7420.402012.7NANANA4048.611
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.611
Canned White BeansBeans, white, mature seeds, canned11402.90.740.560.6702122.9NANANA4872.611
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA869311.4
TempehTempeh192010825.42.4840.5076.427NANANA3720311.4
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA6018211.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA799012.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.313
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA639714
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA2815614
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA554814
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.814.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10614.4
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13315
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.615.3
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.215.6
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719915.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA2317315.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA612716.6
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA012517
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.217.7
French BeansRaw French Beans3430202.27.654.40641NANANANA25218819
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA22919
Fried TofuTofu, fried27002022913.5100088.627NANANA3918820
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918820
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA15521322
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.32015521423
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA20221923
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA12721025.5
MisoMiso19806010.34.0524.802546260005412825.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA20620626
Peanut ButterSmooth Peanut Butter5880495950.39113024065041245721926.7
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA16323927
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA12220527.6
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA15021727.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.269702134900498424427.7
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA24923628
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA15222528
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.2428024128
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA24921128
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA10822428
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA19021528.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.428.5
NattoNatto2110110167.3454.8012749NANANA5419430.3
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA25026131.4
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738631.4
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.710724632.7
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA8525832.7
Macronutrients in Top 100 Legumes with the lowest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Zinc per 1 kilogram.
Top 5 legumes with least amount of zinc per 1 kilogram are:
- Yokan, prepared from adzuki beans and sugar
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Tofu yogurt
- Unfortified Chocolate Soymilk