SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.622.3
Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA21.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA21
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.35020.6
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA15.4
White BeansRaw White Beans00.620.210.681.040.45NA5500000.37.9414.8
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.35012.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.312.5
Black Turtle BeansRaw Black Turtle Beans01.280.272.771.270.41NA6290000.37.9412.3
NattoNatto00.230.2700.30.18NA11.3018.400.01432.712
Common CowpeasRaw Common Cowpeas4.251.20.322.942.130.51NA89702.1300.557.111.7
Kidney BeansRaw All Types Kidney Beans00.750.312.91.10.56NA55806.3800.312711.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.3811.4
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3611.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.35011
Small White BeansRaw Small White Beans01.050.291.91.030.62NA547000NANA11
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA11
Mungo BeansRaw Mungo Beans1.40.390.362.051.30.4NA306000NANA10.7
Large Lima BeansRaw Large Lima Beans00.720.292.181.930.73NA5600001.028.510.6
Red LentilsRaw Pink Or Red Lentils4.250.720.152.10.490.57NA28902.40NANA10.5
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA10.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA9.65
Pink BeansRaw Pink Beans01.10.272.71.40.75NA6560000.38.089.6
Mung BeansRaw Mung Beans8.50.880.333.22.70.54NA88606.800.7212.89.55
Broadbeans Raw Broadbeans 4.250.790.4741.40.52NA6000200.07112.89.5
Red Kidney BeansRaw Red Kidney Beans00.860.331.10.56NA55806.3800.37.949.5
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.39.47
LentilsRaw Lentils2.831.240.33.73.030.77NA67906.3800.697.19.23
Soy FlourRaw Full-fat Soy Flour8.50.821.646.122.250.65NA4890002.76999.03
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.409
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.368.77
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.3498.58
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.3498.5
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.18.12
Soy CheeseSoybean, curd cheese2.8300.20.710.160.099NA310000.856.527.94
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.47.84
Navy BeansRaw Navy Beans01.10.233.11.050.61NA5160NA00.0283.547.8
Great Northern BeansRaw Great Northern Beans00.930.342.771.560.63NA68307.500.318.57.75
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0740.280.0960.067NA21.300.1400.0143.47.6
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.44
Pigeon Peas Raw Pigeon Peas 1.40.910.274.21.80.4NA646000NANA7.4
Boiled SoybeansBoiled Soybeans no Salt00.220.40.570.250.33NA76.502.400.527.27.3
Pinto BeansRaw Pinto Beans010.31.661.10.67NA74408.9300.37.947.2
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA7.13
Black BeansRaw Black Beans01.280.272.771.270.41NA6290000.37.947.1
Cranberry BeansRaw Cranberry Beans01.060.32.061.060.44NA856000NANA7.1
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA7.06
Fried TofuTofu, fried1.40.240.0710.140.20.14NA38.30000.057116.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA6.9
Chickpea flourChickpea flour (besan)2.830.690.152.50.860.7NA6190001.18136.9
Split Green PeasRaw Split Green Peas9.9210.355.11.360.2NA21.302.5500.1722.56.7
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3206.66
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.380.0520.580.450.052NA5.67000NANA6.5
PeanutsRaw Peanuts00.910.19172.50.49NA3400001206.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA6.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.420.181.180.220.067NA14000NANA6.14
Chickpeas Raw Chickpeas 4.250.680.32.22.250.76NA79005.6701.1612.86.1
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA5.84
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.75.7
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.45.6
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA5.56
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA5.53
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.835.4
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA780003405.3
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.305.26
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.170.0650.20.320.13NA1150001.334.965.24
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA5.23
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.30003705.2
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA5
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.304.95
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA4.85
French BeansRaw French Beans00.760.312.951.10.57NA56606.520NANA4.8
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA4.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA4.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA4.76
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.240.11.50.90.25NA25702.1300.162.44.72
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.434.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA4.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.03100.90.220.04NA2001.40NANA4.68
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA4.68
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.704.65
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1.40.180.0330.950.550.13NA20301.40NANA4.45
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA4.34
Canned White BeansBeans, white, mature seeds, canned00.140.0520.160.260.11NA920001.14.14.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.230.0820.820.310.17NA18401.700.043124.17
Carob flourCarob flour1.40.0750.652.70.0670.52NA4100.2800.8904.17
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.12
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.40.160.0890.750.410.2NA24401.8400.55.674.1
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.320.0790.750.370.11NA1220001.234.684.04
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.330.0840.390.360.18NA194000NANA4.03
Peanut SpreadLow Sugar Peanut Spread00.160.1723.21.740.67NA20400011.40.854.03
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA3.97
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.060.110.910.0520.055NA3100.430NANA3.9
TempehTempeh00.110.513.740.390.3NA340.11000.5727.43.83
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.220.140.540.190.13NA4100.280NANA3.77
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.8103.76
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.30.0910.780.560.13NA20700.570NANA3.74
Commercial HummusHummus, commercial1.40.230.181.450.490.21NA680002.232.33.6
PecansPecans nuts4.250.940.181.651.220.3323101.56024.963.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1.40.290.0780.70.580.14NA29500.5700.42.43.56
Vitamins in Top 100 Nuts & Legumes with the highest Iron content per 5 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 5 ounces.
Top 5 nuts & legumes with most amount of iron per 5 ounces are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans