Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.4721
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.817.6
Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.6414.7
NattoNatto00.230.2700.310.18NA11.4018.500.0143312.2
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA900000012
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA11.7
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.1411
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.610.6
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA9.5
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.059.4
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.58.97
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA8.84
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.48.6
ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.2000008.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA8.05
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.558
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.637.87
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA4.58NANANA7.78
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.967.7
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.2177.4
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.467.4
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.036107.37
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.071206.94
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA6.9
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA6.87
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA6.7
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.336.67
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA6.66
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA6.6
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.96.6
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.66.58
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.46.5
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.66.26
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.66.26
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.556.24
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.26.23
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA6.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.236.2
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9606.15
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.66.15
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA6.1
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA6
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA3.9NANANA5.96
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.1955.96
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.1855.92
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.95.9
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.85.83
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA5.8
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA5.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA5.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA5.6
LentilsRaw Lentils1.70.740.182.221.820.46NA40803.8400.424.265.55
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.35.54
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA5.54
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.845.46
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA5.4
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.675.4
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA5.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.75.38
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.75.38
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.35.3
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA1.62NANA2.03NANA5.8NA409NANA5.27
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.071205.24
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA1.43NANA1.63NANA4.73NA329NANA5.2
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA5.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.35.17
OkaraOkara00.0790.0790.390.350.45NA103000NANA5.13
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA5.12
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.35.06
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.75
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.74.9
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.234.9
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA4.88
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.34.84
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.374.8
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.54.77
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.684.74
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA4.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA4.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.454.63
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.074154.63
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA4.6
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.454.6
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA4.57
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA4.54
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA4.48
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA256NA38.34.43
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.934.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.02404.4
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.44.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.344.4
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.844.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.02404.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA4.23
TempehTempeh00.120.564.130.430.34NA37.50.13000.63304.2
SeitanVital wheat gluten000000NA0000004.2
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.64.18
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.94.13
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.384.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.94.1
Vitamins in Top 100 Legumes & Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Iron per 300 calories.
Top 5 legumes & cereals with most amount of iron per 300 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Crude Rice Bran
- Crude Wheat Bran
- Natto
- Soy sauce made from soy (tamari)