YokanYokan, prepared from adzuki beans and sugar11790.540.2NA0.120275NANANANANA150.32
SoymilkSoymilk Unfortified2457.940.930.342.65028.518NANANA2.72150.54
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2722.30.180.0910.58035.65.903.1802.2731.81.04
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.91161.4
Chocolate SoymilkUnfortified Chocolate Soymilk2866.941.10.342.6504535.7NANANA1.810.31.54
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated15920.270.0770.0050.07703900NANANA2.270.731.86
TamariSoy sauce made from soy (tamari)2720.450.050.0230.18025.37.7NANANA3.6347.71.95
Canned Kidney BeansCanned All Types Kidney Beans3812.720.640.370.48065.88.4008.419.523.72.1
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned4131.30.340.260.310751.04NANANA31.327.42.45
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium4131.30.340.260.310751.04NANANA31.327.42.45
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3722.540.560.540.390694.63NANANA21212.54
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3722.540.530.540.390694.63NANANA21212.54
OkaraOkara3457.850.880.43.02055.5NANANANANA162.54
Canned Refried BeansRefried beans, canned, traditional style4089.12.860.771.64061.52.45002.4516.822.62.63
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids5314.4NANANA094NANANANANA322.68
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.6322.68
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.42.68
Canned Pinto BeansCanned Pinto Beans, Solids5174.10.720.720.520922.45002.452531.72.77
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3671.630.570.230.38067.38.4008.419.523.72.8
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned32210.170.0320.38056.3NANANANA16.8252.8
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA29322.86
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.6322.9
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)27716.72.41.18.3205.353.18NANANA0.9132.52.9
Canned Great Northern BeansBeans, great northern, mature seeds, canned5171.770.540.330.40956.4NANANA22.233.42.95
Canned Large Lima BeansLima beans, large, mature seeds, canned3580.770.180.10.24067.6NANANANA21.822.42.95
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3582.040.420.690.61061.22.77002.7721.324.22.95
Canned CowpeasCanned Common Cowpeas3492.50.650.390.68062NANANANA1521.53.18
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5494.21.50.60.98094NANANANA27.2373.36
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.6373.45
Canned Navy BeansBeans, navy, mature seeds, canned5131.950.510.390.460931.27NANANA23343.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.73.63
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.23.76
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)354193.60.766.660132.72NANANA4.1413.76
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3761.270.330.250.3068.6NANANANA28.6253.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.720.530.0410.540879.07NANANA34.5323.8
ShoyuShoyu Soy Sauce2402.60.330.131.06022.41.801.360.453.63373.95
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt5352.040.640.380.47096NANANANA31.837.84
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt5491.720.380.0410.890105NANANANA30.430.74.1
Carob flourCarob flour10072.950.410.0180.960403223NANANA181214.17
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt5221.720.40.240.5409513NANANA31.835.44.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt6762.220.570.440.5201271.63NANANA24414.35
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt6492.950.620.620.4401191.54001.5441414.45
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.34.54
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt5351.770.240.130.6209613NANANA37.6384.54
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4991.80.30.0540.690898.26NANANA24.534.54.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6352.80.440.80.62NA1181.68001.6847.637.34.67
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5721.720.40.240.530106NANANANA3536.54.67
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.54.8
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.34.85
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari376244.171.21105.353.22NANANA4.5445.34.85
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.64.9
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.74.94
HummusHome Prepared Hummus803395.180.349.230911.22NANANA18224.94
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.5405.1
Canned White BeansBeans, white, mature seeds, canned5171.30.340.250.30961.3NANANA21.8335.1
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt6172.10.540.410.490111NANANANA3942.45.17
TempehTempeh8714911.51.1218.4034.712.2NANANA16.8925.17
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.65.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA36415.76
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.5355.85
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.6446.26
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.66.26
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.86.35
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.36.53
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA486.53
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.46.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.5406.94
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.57.08
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.8907.12
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.37.12
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.57.53
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.77.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA33348.03
French BeansRaw French Beans15569.1613.4720291NANANANA11485.38.6
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA1048.7
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.49.03
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.49.03
Black Turtle BeansRaw Black Turtle Beans15384.11.050.80.9602879.6NANANA70.3969.98
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.39710.3
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA929910.5
Pink BeansRaw Pink Beans15565.131.3211.202919.7NANANA57.69511.6
MisoMiso89827.34.651.8411.201152827.20024.55811.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA939411.8
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.611269912
Mung BeansRaw Mung Beans15745.21.580.121.6028430NANANA7410812
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.39312.5
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA689812.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.23811012.6
Kidney BeansRaw All Types Kidney Beans15103.760.541.270.81027210NANANA11310712.7
Red Kidney BeansRaw Red Kidney Beans15294.80.71.621.0302789.53NANANA6910212.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.310912.7
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA1139612.7
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA4910212.7
Large Lima BeansRaw Large Lima Beans15333.130.730.430.98028738.6NANANA869713
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3713
NattoNatto957507.23.3325057.522NANANA24.58813.7
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA11311814.2
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.317514.2
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.511215
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.611715
Macronutrients in Top 100 Legumes with the lowest Zinc content per 1 lb
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Zinc per 1 pound.
Top 5 legumes with least amount of zinc per 1 pound are:
- Yokan, prepared from adzuki beans and sugar
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Tofu yogurt
- Unfortified Chocolate Soymilk