YokanYokan, prepared from adzuki beans and sugar00.010.0080.110.20.016NA16000NANA0.14
SoymilkSoymilk Unfortified00.120.1410.740.15NA35.70000.225.950.24
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.0830.225.60.530.28NA25.8000000.46
Tofu YogurtTofu yogurt3.970.120.040.48NA0.04NA1204.9600.626.950.62
Chocolate SoymilkUnfortified Chocolate Soymilk00.0440.5210.180.15NA221.43.3700.025.950.67
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.300.40.20.099NA3.970000.2600.81
TamariSoy sauce made from soy (tamari)00.120.37.840.750.4NA35.7000000.85
Canned Kidney BeansCanned All Types Kidney BeansNA0.230.10.820.270.15NA71.402.400.048.140.91
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.280.241.230.370.11NA12105.3601.234.561.07
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.280.241.230.370.11NA12105.3601.234.561.07
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.10.0320.530.270.15NA47.601.401.14.171.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.10.0320.530.270.27NA47.601.401.14.171.1
OkaraOkara00.040.040.20.170.23NA51.6000NANA1.1
Canned Refried BeansRefried beans, canned, traditional style00.150.160.730.380.2NA2201200.184.171.15
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.0990.0380.52NANANA41.700.20NANA1.17
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids20.050.030.25NA0.23NA81.400.200.586.751.17
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt20.250.0461.330.780.18NA284020NANA1.17
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.10.0380.54NANANA47.600.20NANA1.2
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.210.130.980.260.16NA45.601.600.048.141.23
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned20.040.0991.90.240.089NA65.503.570NANA1.23
Canned Chickpeas Canned Chickpeas , Solids20.0540.030.28NA0.23NA9500.200.586.751.25
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.260.121.10.440.21NA14902.40NANA1.27
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0930.0731.060.10.1NA87.300.400.023.971.27
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.280.120.910.550.21NA16102.5801.575.951.3
Canned Large Lima BeansLima beans, large, mature seeds, canned00.110.0670.520.510.18NA99000NANA1.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.060.030.720.390.22NA11301.800.0793.971.3
Canned CowpeasCanned Common CowpeasNA0.150.150.70.380.089NA10105.360NANA1.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.120.030.83NA0.22NA45.600.400.0611.31.47
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.450.111.050.520.15NA1710001.736.551.5
Canned Navy BeansBeans, navy, mature seeds, canned00.280.110.970.340.2NA12301.401.555.751.53
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.160.10.390.130.093NA29.800.200.024.761.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt3.970.30.152.980.860.12NA1870200.35.361.65
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.120.130.20.220.14NA37.700.400.024.761.65
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0770.07710.290.11NA15301.60NANA1.67
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt20.330.121.150.810.13NA3160200.35.361.67
ShoyuShoyu Soy Sauce00.0650.334.360.590.29NA27.8000001.73
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.310.121.350.530.23NA20202.580NANA1.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.290.121.550.630.099NA220000NANA1.8
Carob flourCarob flour20.110.913.760.0930.73NA57.500.401.2501.83
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.320.110.840.840.32NA1650000.363.971.9
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.510.131.130.590.35NA3330001.947.341.9
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.380.120.630.420.45NA34101.601.876.951.94
Boiled Kidney BeansBoiled All Types Kidney Beans00.320.121.150.440.24NA25802.400.0616.72
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.380.111.771.20.095NA12900.7900.069.922
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt20.190.181.40.310.14NA20600.600.045.752
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.470.131.30.530.27NA27801.800.021.22.04
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.320.111.30.940.15NA298000NANA2.04
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.370.21.40.450.26NA16103.5701.876.952.1
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.320.121.150.440.24NA25802.400.0616.72.12
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0950.0950.481.670.16NA180000.025.562.12
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.420.131.10.790.19NA29000.790NANA2.14
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA2.16
HummusHome Prepared Hummus00.180.10.790.570.79NA117015.701.55.952.16
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.480.1210.480.14NA2960001.736.552.22
Canned White BeansBeans, white, mature seeds, canned00.190.0730.220.370.15NA1290001.575.752.22
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.420.141.020.480.16NA411000NANA2.26
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.32.26
Boiled SoybeansBoiled Soybeans no Salt00.310.570.790.360.46NA10703.3700.69382.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.340.142.11.270.35NA35902.9800.223.372.52
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.40.110.980.820.2NA41300.7900.563.372.56
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.230.0910.280.450.18NA1610001.876.952.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.270.110.980.370.018NA11702.20NANA2.74
Canned Baked BeansCanned Baked Beans no Salt9.920.30.120.85NA0.26NA47.606.1500.31.62.78
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.22.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.590.261.650.310.093NA20000NANA2.86
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA2.98
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.943.04
FuyuSalted and Fermented Tofu00.310.20.750.260.18NA57.500.40NANA3.1
Cooked TempehTempeh, cooked00.110.714.240.90.39NA41.70.28000.7938.33.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.310.20.760.260.18NA57.500.40NANA3.1
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA3.3
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.133.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.230.131.420.850.19NA240000NANA3.5
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA3.77
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA3.8
Fried TofuTofu, fried20.340.0990.20.280.2NA53.60000.07915.53.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA3.95
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.42114.37
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.42114.52
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.44124.6
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.35.06
MisoMiso7.940.190.461.80.670.39NA37.70.16000.02585.1
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.75.16
Peanut ButterSmooth Peanut Butter00.210.21262.061.1NA69.500011.805.3
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.5301185.3
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.63185.48
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA5.48
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.30.3928.520.92NA1920009.805.5
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.75.54
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.42115.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.210.22272.220.83NA18300012.50.995.54
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA5.58
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.65185.58
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.43125.6
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA5.66
NattoNatto00.320.3800.430.26NA16025.800.02466
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.099186.23
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA6.23
LentilsRaw Lentils3.971.730.425.174.251.07NA95108.9300.979.926.5
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.506.5
Vitamins in Top 100 Legumes with the lowest Zinc content per 7 oz
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Zinc per 7 ounces.
Top 5 legumes with least amount of zinc per 7 ounces are:
- Yokan, prepared from adzuki beans and sugar
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Tofu yogurt
- Unfortified Chocolate Soymilk