Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.32.14
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64262
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.791.9
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.461.9
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.0911.74
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.71.58
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4391.3
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.91.2
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5781.16
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.971.1
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.51.1
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.41.1
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.381.1
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.41.1
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05201.1
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.431.1
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.61.1
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.71.06
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6181
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.80.98
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA230.97
NattoNatto14215.62.261.047.80186.95NANANA7.6827.60.95
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.960.94
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.70.92
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13190.92
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.340.89
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.7210.89
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7190.88
TempehTempeh156173.970.396.330124.2NANANA5.831.70.88
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA210.87
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17170.87
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.60.87
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.20.86
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16220.86
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.60.83
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.140.82
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.80.82
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.60.81
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.980.81
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.570.81
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.50.79
OkaraOkara3956.830.760.352.63048.3NANANANANA140.79
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.8360.79
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.40.78
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.30.77
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.50.77
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.240.77
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.970.77
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.530.76
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.2320.76
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA0250.75
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46210.75
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6200.74
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.30.74
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6190.74
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0770.73
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22230.72
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.6360.72
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4290.72
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.20.72
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.33180.71
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.60.71
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.80.71
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.30.71
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.40.71
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.70.71
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15200.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.60.7
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68110.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17200.69
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.30.69
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.70.68
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.40.68
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.20.68
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4110.68
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.60.68
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.80.67
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3190.67
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA180.67
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.60.67
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.720.67
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17190.66
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.30.65
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.20.64
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1210.64
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.50.64
MisoMiso1529.11.550.613.76038.49.49.1008.219.40.64
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7200.63
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7200.63
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.40.63
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.40.63
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8210.63
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5200.62
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.90.62
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19190.62
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6210.62
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.30.62
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.30.61
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6190.61
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.70.61
Macronutrients in Top 100 Nuts & Legumes with the highest Copper content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Copper per 300 calories.
Top 5 nuts & legumes with most amount of copper per 300 calories are:
- Dried Whole Sesame Seeds
- Raw Full-fat Soy Flour
- Roasted Breadfruit Seeds
- Boiled Breadfruit Seeds
- Vermicelli, made from soy