YokanYokan, prepared from adzuki beans and sugar1920.230.083NA0.050117NANANANANA6.330.13
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.230.58
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.31.1
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.61.65
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.31.9
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.42.07
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.52.14
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA202.25
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.42.27
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.62.27
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.72.36
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.42.37
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.32.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA302.52
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.42.52
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.72.68
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.17182.7
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA6192.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.42.74
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6312.74
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.42.77
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.42.8
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.32.85
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.82.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.52.92
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA38332.97
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA38332.97
TempehTempeh260286.60.6510.60207.03NANANA9.64532.97
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.43.04
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.63.06
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.73.08
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.43.22
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.73.22
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.33.24
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.3313.3
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.4533.34
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA19413.35
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.23.4
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.33.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA28283.4
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA28283.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.53.43
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.63.6
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA14293.63
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16273.65
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.43.68
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36323.7
OkaraOkara65811.41.270.594.4080.5NANANANANA233.7
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.22353.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.22353.7
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.63.7
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.7283.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.33.73
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.23.83
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.63.84
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.43.86
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.83.9
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25343.94
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5363.95
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.44
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.64.02
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5514.03
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6324.1
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.24.1
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.84.1
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.4344.13
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.44.14
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.44.2
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.74.2
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.44.2
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.34.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA29344.2
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.34.24
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.64.24
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.54.37
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.64.5
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.84.55
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA16354.58
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.54.6
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.34.6
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115354.64
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23274.66
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.84.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA364.9
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA27374.9
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA21324.9
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.7354.96
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.8355
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.45.03
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.45.06
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.85.25
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.97535.26
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.25.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.77585.32
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.75.35
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7335.4
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.45.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA8605.45
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA34395.47
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.4415.5
Macronutrients in Top 100 Legumes with the lowest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Zinc per 500 calories.
Top 5 legumes with least amount of zinc per 500 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