SILK French Vanilla CreamerSILK French Vanilla Creamer1336.670NANA02020NANANA000
SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA000
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.80.29
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein600.510.040.020.1307.841.300.700.570.33
Chocolate SoymilkUnfortified Chocolate Soymilk631.530.240.0750.5809.957.86NANANA0.42.260.48
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt881.180NANA01710.6NANANA0.62.350.64
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt881.180NANA01711.8NANANA0.62.350.64
SILK Blueberry soy yogurtSILK Blueberry soy yogurt881.180NANA01712.4NANANA0.62.350.64
SILK Key Lime soy yogurtSILK Key Lime soy yogurt881.180NANA017.712.4NANANA0.62.350.64
SILK Peach soy yogurtSILK Peach soy yogurt941.180NANA01914.7NANANA0.62.350.64
SILK Raspberry soy yogurtSILK Raspberry soy yogurt881.180NANA017.713NANANA0.62.350.64
SILK Strawberry soy yogurtSILK Strawberry soy yogurt941.180NANA018.213NANANA0.62.350.64
SoymilkSoymilk Unfortified541.750.210.0750.5806.34NANANA0.63.270.64
Canned CowpeasCanned Common Cowpeas770.550.140.0870.15013.6NANANANA3.34.740.97
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1382.470.210.0360.930234NANANA6.37.040.98
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned710.220.0370.0070.084012.4NANANANA3.75.471
Tofu YogurtTofu yogurt941.80.260.120.90161.24NANANA0.23.51.06
Canned Chickpeas Canned Chickpeas , Solids1392.770.210.0360.93022.54NANANA6.47.051.07
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.051.08
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu703.50.5NANA00.740.3NANANA0.68.761.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1210.380.0830.0090.2023.3NANANANA6.76.761.1
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)613.70.530.251.8401.180.7NANANA0.27.171.1
YokanYokan, prepared from adzuki beans and sugar2600.120.043NA0.026060.7NANANANANA3.31.16
Canned Kidney BeansCanned All Types Kidney Beans840.60.140.0820.11014.51.85001.854.35.21.17
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1192.920.350.130.609.9NANANANA2.815.61.2
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids810.360.130.0510.0830151.85001.854.35.21.25
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1170.97NANANA020.8NANANANANA7.041.27
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1180.390.0540.0280.140212.9NANANA8.38.341.3
OkaraOkara761.730.190.0890.67012.2NANANANANA3.521.3
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu804.20.5NANA01.520.4NANANA0.69.11.3
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm743.40.3NANA01.70.3NANANA0.89.21.3
Canned Pinto BeansCanned Pinto Beans, Solids1140.90.160.160.12020.20.54000.545.571.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1050.380.120.0090.120192NANANA7.671.4
Canned Refried BeansRefried beans, canned, traditional style9020.630.170.36013.60.54000.543.751.44
ShoyuShoyu Soy Sauce530.570.0730.0290.2304.930.400.30.10.88.141.45
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids820.560.120.120.0860151.02NANANA4.64.61.47
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt820.560.120.120.0860151.02NANANA4.64.61.47
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1210.930.330.130.22021NANANANA68.11.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1100.40.0660.0120.15019.71.82NANANA5.47.61.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.4281.52
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu592.70.48NANA02.20.53NANANA0.86.381.53
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned830.280.0720.0550.066015NANANANA6.35.541.55
HummusHome Prepared Hummus1778.61.140.0742.040200.27NANANA44.861.56
Canned Great Northern BeansBeans, great northern, mature seeds, canned1140.390.120.0720.0890211.4NANANA4.97.371.57
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.41.58
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm924.90.6NANA01.820.4NANANA1101.6
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)784.170.790.171.4702.850.6NANANA0.99.041.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free790.450.0930.150.13013.50.61000.614.75.341.62
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu854.20.71NANA00.970.4NANANA0.9111.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu884.60.6NANA01.530.5NANANA0.9101.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1155.91.1NANA02.161.1NANANA1.213.21.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.550.0380.340.024018.32NANANA6.47.541.75
Canned Large Lima BeansLima beans, large, mature seeds, canned790.170.0390.0230.052015NANANANA4.84.931.8
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.11.8
Canned Navy BeansBeans, navy, mature seeds, canned1130.430.110.0850.1020.50.28NANANA5.17.531.85
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned910.290.0750.0570.068016.60.23NANANA6.96.031.9
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium910.290.0750.0570.068016.60.23NANANA6.96.031.9
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.28241.9
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.91.98
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1280.10.036NA0.021024.8NANANANA7.37.52
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari835.260.920.262.401.180.71NANANA1102.04
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1360.460.120.0910.11024.5NANANANA8.69.342.1
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1430.650.140.140.098026.20.34000.34992.1
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.862.1
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1180.450.140.0840.1021NANANANA78.332.13
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.7202.13
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.7222.16
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated3510.060.0170.0010.0170860NANANA0.50.162.17
Boiled Kidney BeansBoiled All Types Kidney Beans1270.50.0730.170.110230.32NANANA6.48.672.22
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.062.3
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1400.620.0980.180.14NA260.37000.3710.58.232.36
TamariSoy sauce made from soy (tamari)600.10.0110.0050.03905.571.7NANANA0.810.52.38
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1150.380.0890.0520.120212.9NANANA77.82.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1260.380.0880.0520.12023.3NANANANA7.78.042.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1441.080.280.210.25025.30.34NANANA10.49.162.48
MisoMiso19861.030.412.48025.46.26005.412.82.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.732.5
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.82.54
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.32.64
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.32.66
TempehTempeh192112.540.254.0507.642.7NANANA3.720.32.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.72.75
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.972.84
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.8252.84
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.22.85
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.862.9
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.672.94
Carob flourCarob flour2220.650.090.0040.2108949NANANA39.84.622.94
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.263
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.83.14
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.993.33
French BeansRaw French Beans3432.020.220.770.44064NANANANA25193.4
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.33.42
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.733.7
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.9
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.33.95
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.54.3
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.64.33
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.144.6
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5264.6
Macronutrients in Top 100 Legumes with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 100 grams.
Top 5 legumes with least amount of iron per 100 grams are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Soy sauce made from hydrolyzed vegetable protein
- Unfortified Chocolate Soymilk