YokanYokan, prepared from adzuki beans and sugar00.0060.0050.0660.110.009NA9.23000NANA0.081
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.1300.170.0850.043NA1.70000.1100.35
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.70.67
Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.99110.99
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.210.55141.350.72NA65000001.15
Carob flourCarob flour1.350.0720.622.560.0640.49NA3900.2700.8501.24
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.41.3
FalafelHome prepared Falafel0.90.130.150.940.260.11NA83.801.440NANA1.35
Canned Chickpeas Canned Chickpeas , Solids2.160.0580.0320.3NA0.25NA10400.2200.637.341.36
Peanut ButterSmooth Peanut Butter00.0550.0546.70.530.28NA180003.0301.36
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0780.17.340.520.24NA49.60002.501.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0540.0576.980.570.21NA470003.20.251.42
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA1.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.130.0490.67NANANA5400.260NANA1.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA1.5
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA1.6
Chocolate SoymilkUnfortified Chocolate Soymilk00.11.252.440.420.37NA52.43.338.100.04814.31.6
Peanut SpreadLow Sugar Peanut Spread00.0540.0567.560.570.22NA66.50003.720.281.62
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0430.0456.920.60.23NA6000.403.4601.64
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.61.64
French BeansRaw French Beans00.470.191.820.690.35NA34904.020NANA1.66
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA1.68
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.91.7
PeanutsRaw Peanuts00.340.0716.40.940.18NA1270004.401.73
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.61.75
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.61.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.61.8
TempehTempeh00.120.564.130.430.34NA37.50.13000.63301.8
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.95291.82
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.150.0371.03NA0.28NA5700.500.074141.83
HummusHome Prepared Hummus00.150.0880.680.490.68NA100013.401.275.11.85
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.451.93
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.371.93
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.961.95
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.841.97
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.52
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA2
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.32.04
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.72.04
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.72.05
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.72.05
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.342.06
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA90000002.15
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.052.18
Chickpeas Raw Chickpeas 2.40.380.171.221.260.42NA44203.1700.657.142.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.32.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.32.2
OkaraOkara00.0790.0790.390.350.45NA103000NANA2.2
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.672.2
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA2.2
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.1852.23
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA2.23
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA2.24
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.074152.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA2.3
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.82.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.32.33
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.071202.36
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.72.37
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.72.4
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA2.4
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.72.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA2.45
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA2.47
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.62.47
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.22.48
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.1952.5
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA2.5
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.332.5
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.2172.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA2.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.071202.53
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.72.54
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.52.55
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA2.6
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.42.7
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA2.73
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA2.75
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.92.75
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.92.76
LentilsRaw Lentils1.70.740.182.221.820.46NA40803.8400.424.262.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.32.8
Split Green PeasRaw Split Green Peas5.770.590.22.970.790.12NA12.401.500.099132.88
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA2.94
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA2.95
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.632.95
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.552.98
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.463
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA3.04
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.843.15
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.473.16
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.73.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.233.2
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.933.2
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.233.25
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA3.25
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA3.27
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.43.3
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.63.3
Vitamins in Top 100 Legumes with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Zinc per 300 calories.
Top 5 legumes with least amount of zinc per 300 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