YokanYokan, prepared from adzuki beans and sugar1150.140.05NA0.03070NANANANANA3.80.081
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.140.35
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.33180.67
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.64110.99
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.5351.15
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.241.24
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.31.3
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA121.35
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.21.36
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.9111.36
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.41.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.31.42
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.41.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA181.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA201.5
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.41.6
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.81.6
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.41.62
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.7141.64
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.61.64
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.51.66
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA201.68
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.41.7
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.71.73
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19191.75
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7201.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7201.8
TempehTempeh156173.970.396.330124.2NANANA5.831.71.8
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.851.82
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15201.83
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.241.85
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.21.93
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.61.93
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7191.95
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.51.97
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.82
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.72
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.32.04
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.5202.04
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA17172.05
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA17172.05
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.7119192.06
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.62.15
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.42.18
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.22.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.62.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.7192.2
OkaraOkara3956.830.760.352.63048.3NANANANANA142.2
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.33212.2
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.33212.2
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.32.23
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.82.23
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8212.24
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.32.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22192.3
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.62.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.52.33
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.52.36
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.52.37
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7202.4
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13192.4
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.62.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3192.45
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.72.47
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.32.47
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.32.48
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5202.5
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.2192.5
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17192.5
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.22.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.62.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.52.53
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.22.54
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8202.55
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6232.6
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64262.7
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.52.73
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66212.75
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.72.75
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22232.76
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1212.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.22.8
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3192.88
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.72.94
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16222.95
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6192.95
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6212.98
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46213
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05203
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.8203.04
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.33.15
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.2323.16
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4293.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.83.2
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6193.2
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6203.25
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.63.25
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.8363.27
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.33.3
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.53.3
Macronutrients in Top 100 Legumes with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Zinc per 300 calories.
Top 5 legumes with least amount of zinc per 300 calories are:
- Yokan, prepared from adzuki beans and sugar
- Long Rice Chinese Noodles, dehydrated
- Soymilk Unfortified
- Tofu yogurt
- Soy sauce made from hydrolyzed vegetable protein