Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.835.3
NattoNatto00.380.4500.510.31NA1903100.02454.720.4
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA1500000020
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA19.6
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.218.5
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.717.6
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA16
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.415.7
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.94015615
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA14.7
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA14.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.3314.4
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA1320000013.7
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA13.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.613.3
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.713
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA13
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA7.63NANANA13
Black Turtle BeansRaw Black Turtle Beans01.330.282.91.330.42NA6550000.318.2613
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.22012.7
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.512.3
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.4412.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.061712.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.123311.6
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA11.5
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA11.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA11
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.8811
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA11
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.870.222.0310.3NA3310003.3512.711
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.3311
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.770.663.410.3NA33501503.412.610.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.770.663.410.3NA33501503.412.610.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.710.4
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA10.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.410.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.710.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA10
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA6.47NANANA9.94
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.39.93
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.39.87
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073139.82
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.73139.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA9.66
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA9.52
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA9.5
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA9.34
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.19.25
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.89.24
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA9.24
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.49.1
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA9.03
Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.49
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA9
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.320.0981.630.830.45NA14604.2703.35138.96
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.35138.96
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07128.8
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA2.7NANA3.38NANA9.66NA682NANA8.8
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12338.74
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA2.4NANA2.7NANA7.9NA549NANA8.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.26128.6
OkaraOkara00.130.130.660.580.76NA171000NANA8.55
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA8.53
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.148.43
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.05601.60.390.071NA35.502.540NANA8.38
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.71138.33
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.45138.2
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.78.15
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA8.13
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.858.07
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.78
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.57.95
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA7.94
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.537.9
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA7.86
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA7.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.47.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.37.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA7.7
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA790630007.63
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA7.62
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA7.57
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2107.52
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA7.46
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA426NA647.4
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.27.36
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.67.34
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.670.221.10.730.8NA60102.803.312.27.3
Pinto BeansRaw Pinto Beans01.030.311.71.130.68NA75609.0800.38.077.3
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.337.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA7.04
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.37.03
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.97.03
Canned Kidney BeansCanned All Types Kidney BeansNA0.690.32.450.820.44NA21407.1400.1224.46.96
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.46136.9
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2206.86
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.091136.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.71136.67
Carob flourCarob flour2.250.121.044.270.110.82NA65.300.4501.406.62
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA6.6
Vitamins in Top 100 Nuts & Legumes with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Iron per 500 calories.
Top 5 nuts & legumes with most amount of iron per 500 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Natto
- Soy sauce made from soy (tamari)
- Boiled Hyacinth Beans
- Soybean, curd cheese