SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718762.3
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA60.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA58.6
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99057.7
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA43
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.241.4
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.99035.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652935
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.234.5
NattoNatto00.640.7500.850.52NA31.8051.600.049234
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.552033
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.432.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.221832
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.431.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.99031
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA30.7
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA30.6
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA30
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.862430
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA29.3
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA29
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA27
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.627
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.726.8
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.726.6
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.226.6
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713526.5
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.942026
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.7427825.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67025.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.424.6
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.6513824
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.6513824
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231722.7
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.322.2
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721422
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.9221.8
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.872421.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.500.400.049.5321.3
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140021
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA20.8
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.220.4
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.220
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA20
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.220
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA20
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA19.8
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.163119.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA19.3
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.33619.3
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.486318.8
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.418.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA18
PeanutsRaw Peanuts02.540.54487.031.4NA95300033018
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA17.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA17
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.717
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA16.4
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.416
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14715.7
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA15.6
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA15.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.715
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA21800095015
AlmondsNuts, almonds00.814.514.41.870.54226175000102014.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.731414.7
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA14.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA107000103014.6
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA14
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.4122721000096014
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA13.6
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA13.5
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA13.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA13.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA13.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.7513.2
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.213
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA13
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.08702.530.610.11NA55.603.970NANA13
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA13
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA19400094013
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA12.5
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA12
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.512
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.311.7
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.5011.7
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.711.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.41611.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.451311.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA11.3
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.411.3
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA11
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA11
TempehTempeh00.311.4210.51.10.85NA950.32001.676.610.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA10.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.26010.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA10.5
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.19010
PecansPecans nuts122.60.524.633.430.839087.304.3705.561410
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.759.96
Vitamins in Top 100 Nuts & Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Iron per 14 ounces.
Top 5 nuts & legumes with most amount of iron per 14 ounces are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans