YokanYokan, prepared from adzuki beans and sugar38.50.0460.017NA0.01023.4NANANANANA1.270.027
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated28.50.0170.00500.005024.50NANANA0.140.0460.12
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.060.22
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.720.33
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.70.38
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.10.41
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.10.43
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA40.45
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.070.45
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.730.45
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.150.47
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.10.47
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.470.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA60.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.680.5
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.130.54
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.60.54
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.80.54
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.680.55
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.20.55
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.50.55
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.70.56
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.460.57
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.550.58
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.30.58
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.630.59
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.630.59
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.60.59
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.30.61
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.70.61
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.750.62
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.10.64
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.530.64
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.270.65
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.170.66
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.60.67
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.20.67
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.450.68
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.660.68
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.60.68
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.60.68
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.30.69
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.50.72
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.80.73
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.40.73
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.880.74
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.360.74
OkaraOkara1322.280.250.120.88016NANANANANA4.630.74
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.970.74
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.970.74
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.10.74
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.60.74
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.060.75
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.440.77
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.30.77
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.880.77
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.160.78
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.830.79
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.20.79
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.70.8
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.330.8
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.20.81
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.40.82
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.240.82
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.760.82
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.80.83
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.70.83
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.30.84
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.350.84
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.10.84
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.870.84
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.830.84
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.070.85
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.70.85
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.70.87
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.70.9
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.160.91
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.030.92
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.90.92
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.660.92
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.0470.93
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.40.93
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.350.96
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.220.98
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.40.98
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.370.98
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.5370.99
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1571
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.681
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.671
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.81.05
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.61.05
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.651.06
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.61.06
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.331.07
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.631.1
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.871.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.6121.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.781.1
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.21.1
Macronutrients in Top 100 Legumes with the lowest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Zinc per 100 calories.
Top 5 legumes with least amount of zinc per 100 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