SoybeansRaw Soybeans4.543.963.957.363.61.7NA1701027.203.8621371.2
Sesame FlourHigh fat Sesame Flour13.6121.360.613.30.69NA141000NANA69
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.641.1420.80.233.64NA445000NANA67
Whole Sesame SeedsDried Whole Sesame Seeds03.61.1220.50.233.6NA4400001.13066
MothbeansRaw Mothbeans9.072.550.4112.771.66NA29440180NANA49.2
White BeansRaw White Beans020.662.173.321.44NA17600000.9525.447.4
TahiniSesame Butter from Roasted Kernels13.65.532.1524.73.140.68NA4450001.13040.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels4.541.240.6922.63.40.65NA26308.609.93340
Black Turtle BeansRaw Black Turtle Beans04.10.888.874.081.3NA20140000.9525.439.5
NattoNatto00.730.8600.980.59NA36.305900.04510539
Common CowpeasRaw Common Cowpeas13.63.871.039.46.81.6NA287106.801.7722.737.5
Kidney BeansRaw All Types Kidney Beans02.40.999.343.541.8NA1787020.4018637
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.320.68202.60.45NA25908.1602.5420.436.6
Hemp SeedsHulled Hemp Seeds4.545.81.341.7NA2.72NA49902.2703.6326.836
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels13.65.472.124.73.10.66NA4350001.13035.3
Small White BeansRaw Small White Beans03.370.946.13.32NA1751000NANA35
ChiaDried Chia SeedsNA2.80.7740NANANA22207.26NA2.27NA35
Mungo BeansRaw Mungo Beans4.541.241.156.564.11.27NA980000NANA34.3
Large Lima BeansRaw Large Lima Beans02.30.926.976.172.32NA17920003.2727.234
Red LentilsRaw Pink Or Red Lentils13.62.30.486.81.581.83NA92507.70NANA33.5
Watermelon Seed KernelsDried Watermelon Seed Kernels00.860.66161.570.4NA263000NANA33
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.471.319323.65NA108006.350NANA31
Pink BeansRaw Pink Beans03.50.878.64.522.4NA21000000.952630.7
Mung BeansRaw Mung Beans27.22.81.0610.28.661.73NA2835021.802.34130.6
Broadbeans Raw Broadbeans 13.62.51.5134.431.66NA191906.3500.234130.4
Red Kidney BeansRaw Red Kidney Beans02.760.989.573.541.8NA1787020.400.9525.430.3
Cashew NutsRaw Cashew Nuts01.90.264.83.91.9NA11302.2704.115530.3
LentilsRaw Lentils9.073.960.96129.72.45NA2173020.402.2222.729.5
Soy FlourRaw Full-fat Soy Flour27.22.645.2619.67.22.1NA15650008.8531829
Sesame Seed KernelsDried Hulled Sesame Seed Kernels13.63.170.4126.31.31.8NA5220007.62029
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.60.997.775.71.5NA18140003.1826.828
Oil Roasted CashewsOil Roasted Cashew Nuts01.650.997.8741.47NA11301.3604.1715727.4
Roasted CashewsDry Roasted Cashew Nuts00.910.916.355.531.16NA3130004.1715727.2
FlaxseedSeeds, flaxseed07.460.73144.472.1515339502.7201.419.526
Soy CheeseSoybean, curd cheese9.0700.642.270.530.32NA1000002.722125.4
Pine NutsDried Pine Nuts4.541.651.03201.40.4358.515403.63042.324425
Navy BeansRaw Navy Beans03.50.749.923.371.94NA16510NA00.09111.325
Great Northern BeansRaw Great Northern Beans02.961.088.8752.03NA21860240127.225
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.370.240.880.310.21NA6800.4500.0451124.3
Sunflower SeedsDried Sunflower Seed Kernels13.66.71.6385.136.1NA103006.350160024
Pigeon Peas Raw Pigeon Peas 4.542.90.8513.45.761.3NA2068000NANA23.7
Boiled SoybeansBoiled Soybeans no Salt00.71.31.80.811.06NA24507.701.68723.3
Pinto BeansRaw Pinto Beans03.230.965.333.562.15NA2381028.600.9525.423
Cashew ButterPlain Cashew Butter no Salt01.40.857.255.441.14NA308000NANA23
Black BeansRaw Black Beans04.10.888.874.081.3NA20140000.9525.422.8
Cranberry BeansRaw Cranberry Beans03.40.976.63.41.4NA2740000NANA22.7
Adzuki BeansRaw Adzuki Beans4.542.061126.671.6NA2821000NANA22.6
Fried TofuTofu, fried4.540.770.230.450.640.45NA1220000.1835.422
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.770.230.450.640.45NA122000NANA22
Chickpea flourChickpea flour (besan)9.072.20.4882.752.23NA19820003.7641.322
Split Green PeasRaw Split Green Peas31.83.261.116.44.360.64NA6808.1600.547221.5
HazelnutsNuts, hazelnuts or filberts4.542.90.518.164.162.55NA513028.606864.421.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.220.171.861.430.17NA18000NANA20.8
PeanutsRaw Peanuts02.90.6154.78.031.58NA108900037.8020.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts13.61.530.569.34.22.8NA399017.2069.3NA20
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.340.593.760.710.21NA45.4000NANA19.6
Chickpeas Raw Chickpeas 13.62.160.9677.22.43NA252701803.74119.5
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.240.7430.65.32.5NA1075012.20104NA18.7
Roasted PistachiosDry Roasted Pistachio Nuts593.151.066.232.335.1NA231013.609.846018.3
Soy NutsDry-roasted Soybeans01.943.424.82.151.02NA9300210NA16818
Pistachio NutsRaw Pistachio Nuts1183.950.735.92.367.7NA231025.4013NA17.8
Roasted SoybeansSoybeans roasted without salt00.450.666.42.050.94NA95709.980NANA17.7
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.481.132323.65NA107506.35011812.217.2
Roasted AlmondsDry Roasted Almonds00.355.4316.51.460.62NA249000108017
AlmondsNuts, almonds00.935.1616.42.140.62259200000116017
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.540.210.641.040.42NA3670004.261616.8
Macadamia NutsRaw Macadamia Nuts05.420.7311.23.441.25NA5005.4402.45NA16.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.423.5416.61.040.54NA122000118016.7
Dried PilinutsNuts, pilinuts, dried9.074.140.422.352.170.52NA27202.72NANANA16
Plain Almond ButterPlain Almond Butter no Salt00.194.2614.31.440.47260240000110016
FalafelHome prepared Falafel4.540.660.754.741.320.57NA42207.260NANA15.5
French BeansRaw French Beans02.4319.453.581.8NA18100210NANA15.4
Toasted Dried CoconutToasted Dried Coconut Meat00.280.462.83.71.4NA4106.80NANA15.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried183.641.72162.23NA49402780NANA15.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.280.462.773.681.38NA4106.80NANA15.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.770.334.82.90.81NA82106.800.57.715
Dried CoconutDried Coconut Meat00.270.452.743.631.36NA4106.8021.3615
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds13.60.150.241.30.250.17NA4101.360NANA15
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.102.90.690.13NA63.504.540NANA15
Blanched HazelnutsBlanched Hazelnuts Or Filberts9.072.150.57.033.72.65NA35409.07079.4NA15
Blanched AlmondsNuts, almonds, blanched00.873.23161.420.52NA222000108015
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.540.560.13.031.770.42NA64904.540NANA14.2
Pinyon Pine NutsDried Pinyon Pine Nuts4.545.641200.950.5NA26309.070NANA14
Canned White BeansBeans, white, mature seeds, canned00.440.170.510.840.34NA2950003.61313.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.730.262.6210.54NA59005.4400.143813.3
Carob flourCarob flour4.540.242.18.60.211.66NA13200.9102.86013.3
WalnutsEnglish Walnuts4.541.550.685.12.62.4478.544505.903.1812.213
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4.540.530.292.41.30.63NA78005.901.61813
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt01.020.252.41.180.35NA3900003.951513
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt01.070.271.231.140.58NA621000NANA13
Peanut SpreadLow Sugar Peanut Spread00.530.5574.35.582.14NA65300036.62.7213
Roasted PecansDry Roasted Pecans31.82.040.495.33.20.85NA72.603.1805.9NA12.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.190.352.90.170.18NA10001.360NANA12.5
TempehTempeh00.351.62121.260.98NA1090.36001.887.512.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.720.461.730.60.42NA13200.910NANA12
Roasted Macadamia NutsDry Roasted Macadamia Nuts03.220.3910.32.741.63NA45.403.1802.6012
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.960.292.51.80.43NA66201.80NANA12
Commercial HummusHummus, commercial4.540.730.584.641.570.66NA218000710311.5
PecansPecans nuts13.630.595.33.90.951031000506.351611.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.540.920.252.251.860.45NA94301.801.277.711.4
Vitamins in Top 100 Nuts & Legumes with the highest Iron content per 1 lb
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Iron per 1 pound.
Top 5 nuts & legumes with most amount of iron per 1 pound are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans