Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0680.260.0890.062NA19.700.1300.0133.167.05
NattoNatto00.0760.0900.10.062NA3.806.1600.005114.08
TamariSoy sauce made from soy (tamari)00.0980.256.60.630.33NA30000003.97
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.230.0320.350.270.032NA3.4000NANA3.9
Soy CheeseSoybean, curd cheese1.3200.0930.330.0770.046NA14.60000.43.053.7
SoybeansRaw Soybeans0.220.20.20.360.180.085NA8401.3500.1910.53.52
MothbeansRaw Mothbeans0.580.160.0270.820.450.11NA18901.170NANA3.16
White BeansRaw White Beans00.130.0440.140.220.095NA1170000.0631.73.14
Boiled SoybeansBoiled Soybeans no Salt00.090.170.230.10.14NA31.400.9900.2113
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.20.0880.560.110.032NA6.8000NANA2.95
Sesame FlourHigh fat Sesame Flour0.570.510.0542.540.560.029NA5.9000NANA2.9
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.150.0630.910.550.15NA15601.300.0951.472.87
ShoyuShoyu Soy Sauce00.0620.314.140.560.28NA26.4000002.74
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt0.850.110.020.570.330.079NA12200.850NANA2.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.0850.0330.10.160.067NA58.30000.682.52.66
Canned White BeansBeans, white, mature seeds, canned00.0840.0320.0990.160.066NA570000.692.542.62
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.140.0440.810.0090.14NA17.3000NANA2.6
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA1.53NANANA2.6
Black Turtle BeansRaw Black Turtle Beans00.270.0570.580.270.084NA1310000.0621.652.57
Whole Sesame SeedsDried Whole Sesame Seeds00.140.0430.790.0090.14NA170000.04402.54
Kidney BeansRaw All Types Kidney Beans00.160.0660.620.230.12NA11801.3500.0665.72.46
Common CowpeasRaw Common Cowpeas0.890.250.0670.620.450.11NA18800.4500.121.52.46
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0580.0580.2910.1NA110000.0123.372.46
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.130.0460.460.170.094NA10200.9400.0246.62.3
Small White BeansRaw Small White Beans00.220.0620.40.220.13NA115000NANA2.3
Canned Large Lima BeansLima beans, large, mature seeds, canned00.070.0430.330.330.12NA63.3000NANA2.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.180.0540.470.340.081NA12400.340NANA2.24
Large Lima BeansRaw Large Lima Beans00.150.060.450.40.15NA1170000.211.782.22
Mungo BeansRaw Mungo Beans0.290.080.0740.420.270.082NA63.3000NANA2.2
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.170.0430.410.20.059NA660000.672.542.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt0.860.170.0470.430.350.086NA17900.3400.241.472.16
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.150.130.680.20.06NA6702.9700.682.532.1
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.150.130.680.20.06NA6702.9700.682.532.1
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.140.0480.370.370.14NA720000.161.742.08
Red LentilsRaw Pink Or Red Lentils0.840.140.030.420.0970.11NA5700.470NANA2.06
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0810.130.140.091NA24.400.2600.0133.082.06
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0380.0190.460.250.14NA7201.1400.0512.532.05
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.170.0420.190.180.089NA96000NANA2
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA1.3NANANA2
Red Kidney BeansRaw Red Kidney Beans00.180.0640.630.230.12NA11701.3400.0621.662
Pink BeansRaw Pink Beans00.230.0560.550.290.15NA1350000.0611.661.97
Broadbeans Raw Broadbeans 0.880.160.0980.830.290.11NA12400.4100.0152.641.96
Mung BeansRaw Mung Beans1.730.180.0670.650.550.11NA18001.400.152.61.94
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA1.93
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.130.0440.520.370.062NA119000NANA1.9
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0290.0530.440.0260.027NA1500.210NANA1.9
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0470.0470.610.170.066NA9300.960NANA1.87
LentilsRaw Lentils0.570.250.060.740.610.15NA13601.2800.141.421.85
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.170.0650.510.380.098NA1190000.211.761.85
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.110.0710.260.0920.064NA2000.140NANA1.85
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0610.880.0840.085NA7200.3300.0163.281.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.130.050.580.230.099NA86.401.10NANA1.8
Fried TofuTofu, fried0.370.0630.0190.0370.0520.037NA100000.0152.91.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.0630.0190.0370.0520.037NA10000NANA1.8
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0630.020.330.170.09NA29.300.8500.672.561.8
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0630.020.330.170.16NA29.300.8500.672.561.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt0.610.0710.0380.320.170.085NA10500.7900.212.441.76
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA0.54NANA0.68NANA1.93NA136NANA1.76
Boiled Kidney BeansBoiled All Types Kidney Beans00.130.0460.460.170.094NA10200.9400.0246.61.75
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA0.48NANA0.54NANA1.58NA110NANA1.74
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.130.0720.490.160.09NA56.301.2500.652.431.72
OkaraOkara00.0260.0260.130.120.15NA34.2000NANA1.7
FuyuSalted and Fermented Tofu00.140.0870.330.110.078NA2500.170NANA1.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.170.0470.460.190.099NA10000.6400.0070.431.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.01100.320.0780.014NA7.100.510NANA1.68
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1.90.140.0711.430.410.055NA89.500.9500.142.571.67
Canned Navy BeansBeans, navy, mature seeds, canned00.120.0490.430.150.091NA5500.6200.692.571.64
Navy BeansRaw Navy Beans00.230.0490.650.220.13NA1080NA00.0060.741.63
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA1.63
Great Northern BeansRaw Great Northern Beans00.190.070.580.320.13NA14201.5600.0651.771.6
Canned Refried BeansRefried beans, canned, traditional style00.0840.0880.410.210.11NA12.206.6700.12.331.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.180.0450.380.180.052NA1130000.662.51.6
ChiaDried Chia SeedsNA0.130.0351.8NANANA1000.33NA0.1NA1.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.180.0490.0270.890.130.026NA10.400.3400.391.31.58
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA1.57
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.090.050.560.340.075NA95000NANA1.56
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.170.0420.380.20.12NA1130000.662.51.54
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.130.0830.610.160.099NA28.400.9900.0255.061.54
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.150.0510.380.180.06NA152000NANA1.54
Coconut WaterCoconut Water (liquid From Coconuts)00.160.30.420.230.17NA15.8012.60001.53
Pigeon Peas Raw Pigeon Peas 0.290.190.0550.860.370.083NA133000NANA1.52
Adzuki BeansRaw Adzuki Beans0.30.140.0670.80.450.11NA189000NANA1.5
TahiniSesame Butter from Roasted Kernels0.50.210.0790.920.120.025NA16.50000.04201.5
Cranberry BeansRaw Cranberry Beans00.220.0640.430.220.092NA180000NANA1.5
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA85.2NA12.81.48
Black BeansRaw Black Beans00.260.0570.570.260.084NA1300000.0621.641.47
Soy FlourRaw Full-fat Soy Flour1.40.130.2710.370.11NA79.50000.45161.47
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.130.0430.220.150.16NA12000.5600.662.451.46
Pinto BeansRaw Pinto Beans00.210.0610.340.230.14NA15101.800.0611.61.46
Hemp SeedsHulled Hemp Seeds0.180.230.0521.66NA0.11NA2000.0900.141.071.44
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1.40.0280.071.350.170.063NA46.502.540NANA1.4
TempehTempeh00.0410.191.380.140.11NA12.50.042000.21101.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0120.0260.770.0990.017NA9.9300.3100.0980.781.4
Canned Kidney BeansCanned All Types Kidney BeansNA0.140.0610.490.160.088NA4301.4300.0244.91.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.130.0530.40.240.093NA7101.1400.692.631.38
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels0.530.210.0820.960.120.026NA170000.04401.37
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt0.910.0880.0810.650.140.065NA9500.2700.0182.641.36
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt0.950.160.0580.550.390.064NA15100.9500.142.571.33
Carob flourCarob flour0.450.0240.210.850.0210.16NA1300.0900.2801.32
Boiled European ChestnutsBoiled and Steamed European Chestnuts0.760.110.0790.560.240.18NA29020.40NANA1.32
Vitamins in Top 100 Nuts & Legumes with the highest Iron content per 100 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 100 calories.
Top 5 nuts & legumes with most amount of iron per 100 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Natto
- Soy sauce made from soy (tamari)
- Boiled Hyacinth Beans
- Soybean, curd cheese