YokanYokan, prepared from adzuki beans and sugar5160.240.085NA0.0520120NANANANANA6.530.14
SoymilkSoymilk Unfortified1073.470.410.151.16012.57.9NANANA1.26.50.24
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein11910.0790.040.25015.62.5801.400.99140.46
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.950.62
Chocolate SoymilkUnfortified Chocolate Soymilk1253.040.480.151.16019.715.6NANANA0.794.50.67
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated6970.120.0340.0020.03401710NANANA0.990.320.81
TamariSoy sauce made from soy (tamari)1190.20.0220.010.0770113.37NANANA1.6210.85
Canned Kidney BeansCanned All Types Kidney Beans1671.20.280.160.21028.83.67003.678.5310.40.91
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.7121.07
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.7121.07
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1631.10.240.230.170302.02NANANA9.139.131.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1631.10.230.230.170302.02NANANA9.139.131.1
OkaraOkara1513.430.380.181.32024.3NANANANANA71.1
Canned Refried BeansRefried beans, canned, traditional style17941.250.340.720271.07001.077.349.91.15
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2321.92NANANA041.2NANANANANA141.17
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.5141.17
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.51.17
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.0711141.2
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1610.710.250.10.16029.43.67003.678.5310.41.23
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.440.0730.0140.17024.6NANANANA7.34111.23
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.7141.25
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.7141.27
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.21.27
Canned Great Northern BeansBeans, great northern, mature seeds, canned2260.770.240.140.18041.72.8NANANA9.7214.61.3
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.81.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.61.3
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.41.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA12161.47
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.21.5
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA10151.53
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.6161.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.7151.65
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.8181.65
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.5111.67
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2080.750.230.0180.240383.97NANANA15141.67
ShoyuShoyu Soy Sauce1051.130.140.0580.4609.80.7900.60.21.6161.73
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.51.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2400.750.160.0180.39046NANANANA13.313.41.8
Carob flourCarob flour4411.30.180.0080.42017697NANANA799.171.83
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.51.9
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.5181.9
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.6718181.94
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.22
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.62
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2180.790.130.0240.30393.6NANANA10.7152
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.32.04
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.3162.04
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.6182.1
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.22.12
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA2202.12
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.52.14
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6182.16
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.642.16
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.62.22
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.42.22
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.52.26
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.32.26
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA12362.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7182.52
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.32.56
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.32.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.56312.74
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.532.78
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.42.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA212.86
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.42.98
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.63.04
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.73.1
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.53.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.33.1
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2253.3
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA0253.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.5153.5
French BeansRaw French Beans68140.441.50.880127NANANANA5037.33.77
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.53.8
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.33.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.33.95
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.8424.37
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.54.52
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.44.6
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.65.06
MisoMiso393122.030.84.9050.312.3120010.725.45.1
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA41415.16
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.55.3
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.35.3
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.65.48
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.8435.48
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.35.5
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.85.54
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.75.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.75.54
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.4425.58
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.45.58
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.65.6
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA165.66
NattoNatto419223.161.46110259.7NANANA10.738.56
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.6526.23
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.56.23
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.2496.5
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17516.5
Macronutrients in Top 100 Legumes with the lowest Zinc content per 7 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Zinc per 7 ounces.
Top 5 legumes with least amount of zinc per 7 ounces are:
- Yokan, prepared from adzuki beans and sugar
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Tofu yogurt
- Unfortified Chocolate Soymilk