YokanYokan, prepared from adzuki beans and sugar00.020.0160.230.390.032NA31.8000NANA0.28
SoymilkSoymilk Unfortified00.240.272.041.50.31NA71.40000.44120.48
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.170.4311.21.070.57NA51.6000000.91
Tofu YogurtTofu yogurt7.940.240.0790.95NA0.079NA2409.9201.23141.23
Chocolate SoymilkUnfortified Chocolate Soymilk00.0871.042.040.350.31NA43.72.786.7500.04121.35
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.600.790.40.2NA7.940000.5201.63
TamariSoy sauce made from soy (tamari)00.230.615.71.50.79NA71.4000001.7
Canned Kidney BeansCanned All Types Kidney BeansNA0.460.21.630.550.29NA14304.7600.07916.31.83
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.560.482.460.730.22NA242010.702.469.132.14
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.560.482.460.730.22NA242010.702.469.132.14
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.210.0641.060.540.29NA9502.7802.28.332.22
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.210.0641.060.540.54NA9502.7802.28.332.22
OkaraOkara00.0790.0790.40.350.46NA103000NANA2.22
Canned Refried BeansRefried beans, canned, traditional style00.30.311.460.750.41NA43.702400.368.332.3
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.20.0751.04NANANA83.300.40NANA2.34
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.970.0990.060.5NA0.46NA16300.401.1513.52.34
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA2.34
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.210.0751.08NANANA9500.40NANA2.42
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.420.271.960.520.32NA9103.1800.07916.32.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned3.970.0790.23.80.470.18NA13107.140NANA2.46
Canned Chickpeas Canned Chickpeas , Solids3.970.110.060.56NA0.46NA19100.401.1513.52.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.520.252.170.880.42NA29804.760NANA2.54
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.190.152.120.20.21NA17500.7900.047.942.54
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.570.241.831.10.42NA32105.1603.14122.58
Canned Large Lima BeansLima beans, large, mature seeds, canned00.220.131.041.030.36NA198000NANA2.58
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.120.061.440.770.45NA22603.5700.167.942.58
Canned CowpeasCanned Common CowpeasNA0.30.291.40.750.18NA202010.70NANA2.78
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.240.061.66NA0.45NA9100.7900.1222.62.94
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.45133
Canned Navy BeansBeans, navy, mature seeds, canned00.560.221.930.680.41NA24602.7803.111.53.06
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.500.400.049.533.18
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt7.940.60.35.951.70.23NA37303.9700.610.73.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.240.250.40.440.28NA75.400.7900.049.533.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.150.1520.570.22NA30603.180NANA3.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt3.970.650.242.31.630.27NA63103.9700.610.73.33
ShoyuShoyu Soy Sauce00.130.658.71.180.59NA55.6000003.45
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.630.232.71.060.46NA40505.160NANA3.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.580.233.11.270.2NA441000NANA3.57
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.503.65
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.640.221.671.670.64NA3290000.717.943.77
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt01.020.252.261.20.69NA6670003.914.73.8
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.770.251.260.830.91NA68303.1803.73143.9
Boiled Kidney BeansBoiled All Types Kidney Beans00.640.232.30.870.48NA51604.7600.1233.33.97
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.750.223.532.360.19NA25801.600.12203.97
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3.970.380.352.820.620.29NA41301.200.07911.54
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.940.262.581.060.55NA55603.5700.042.44.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA4.1
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.73144.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.34.25
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.190.190.963.350.33NA35.70000.04114.25
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA4.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA4.33
HummusHome Prepared Hummus00.350.211.61.141.6NA234031.402.98124.33
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.970.2320.960.27NA5910003.45134.45
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.54.45
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.830.272.040.950.32NA822000NANA4.52
TempehTempeh00.311.4210.51.10.85NA950.32001.676.64.52
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.24.56
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.755.04
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.755.1
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.73145.48
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.530.211.960.750.036NA23404.370NANA5.48
Canned Baked BeansCanned Baked Beans no Salt200.60.241.7NA0.52NA95012.300.63.185.56
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.1905.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA5.7
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA5.95
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.4166.07
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA6.2
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.66.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA6.23
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA6.6
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.36.83
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.460.252.851.70.38NA480000NANA7.03
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA7.54
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA7.62
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.16317.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA7.9
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.28.73
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.29.05
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.87249.17
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.610
MisoMiso160.390.923.61.340.79NA75.40.32000.0411610
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.410.3
Peanut ButterSmooth Peanut Butter00.420.4252.24.132.2NA13900023.6010.6
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.710.6
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.711
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA11
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.60.785741.85NA38500019.6011
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.411
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.211
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA36500025211
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA11
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.33611
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.862411.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA11.3
NattoNatto00.640.7500.850.52NA31.8051.600.049212
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.712.5
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA12.5
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.942013
PeanutsRaw Peanuts02.540.54487.031.4NA95300033013
Vitamins in Top 100 Legumes with the lowest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Zinc per 14 ounces.
Top 5 legumes with least amount of zinc per 14 ounces are:
- Yokan, prepared from adzuki beans and sugar
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Tofu yogurt
- Unfortified Chocolate Soymilk