SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA0
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA0
Canned Baked BeansCanned Baked Beans no Salt50.150.060.43NA0.13NA2403.100.150.80.29
Coconut WaterCoconut Water (liquid From Coconuts)00.030.0570.080.0430.032NA302.40000.29
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.0420.112.830.270.14NA13000000.33
Chocolate SoymilkUnfortified Chocolate Soymilk00.0220.260.510.0890.077NA110.71.700.0130.48
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts10.130.0590.540.0750.1NA1709.50NANA0.53
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled120.290.175.30.820.3NA4906.10NANA0.6
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SoymilkSoymilk Unfortified00.060.0690.510.370.077NA180000.1130.64
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.02300.670.160.03NA1401.10NANA0.81
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted150.410.247.410.42NA5907.60NANA0.9
Roasted European ChestnutsNuts, chestnuts, european, roasted10.240.181.340.550.5NA7002600.57.80.91
Peeled European ChestnutsPeeled Raw European Chestnuts10.140.0161.10.480.35NA58040.20NANA0.94
Lotus SeedsRaw Lotus Seeds10.170.040.430.230.17NA28000NANA0.95
Canned CowpeasCanned Common CowpeasNA0.0760.0740.350.190.045NA5102.70NANA0.97
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts70.110.120.550.380.28NA46024.70NANA0.97
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids10.0250.0150.13NA0.12NA4100.100.293.40.98
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned10.020.050.960.120.045NA3301.80NANA1
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled10.240.171.180.510.38NA620430NANA1
Tofu YogurtTofu yogurt20.060.020.24NA0.02NA602.500.313.51.06
Canned Chickpeas Canned Chickpeas , Solids10.0270.0150.14NA0.12NA4800.100.293.41.07
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.130.0620.550.220.11NA7501.20NANA1.08
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA1.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.150.0590.780.320.05NA111000NANA1.1
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0470.0370.540.0510.052NA4400.200.0121.1
YokanYokan, prepared from adzuki beans and sugar00.0050.0040.0570.0990.008NA8000NANA1.16
Canned Kidney BeansCanned All Types Kidney BeansNA0.120.0510.410.140.074NA3601.200.024.11.17
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.130.0530.50.190.009NA5901.10NANA1.2
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.110.0670.490.130.08NA2300.800.024.11.25
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.050.0190.26NANANA2100.10NANA1.27
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA1.3
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.190.0560.890.60.048NA6500.400.0351.3
OkaraOkara00.020.020.10.0880.12NA26000NANA1.3
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA1.3
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA0.4NANA0.5NANA1.43NA101NANA1.3
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0520.0190.27NANANA2400.10NANA1.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10.160.0610.580.410.067NA1590100.152.71.4
Chinese ChestnutsRaw Chinese Chestnuts100.160.180.80.560.41NA680360NANA1.4
Canned Refried BeansRefried beans, canned, traditional style00.0760.0790.370.190.1NA110600.092.11.44
Japanese ChestnutsRaw Japanese Chestnuts20.340.161.50.210.28NA47026.30NANA1.45
ShoyuShoyu Soy Sauce00.0330.172.20.30.15NA14000001.45
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0520.0160.270.140.074NA2400.700.552.11.47
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0520.0160.270.140.14NA2400.700.552.11.47
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.060.0150.42NA0.11NA2300.200.035.71.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt10.0970.0890.710.160.072NA10400.300.022.91.5
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.150.091.50.590.44NA72038.40NANA1.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0150.0150.70.140.03NA3000001.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0850.089141.20.46NA12000.806.901.52
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA0.9NANANA1.53
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0390.0390.50.140.055NA7700.80NANA1.55
HummusHome Prepared Hummus00.0890.0520.40.290.4NA5907.900.7531.56
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.140.060.460.280.11NA8101.300.7931.57
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.150.214.410.47NA970004.9301.58
Almond pasteNuts, almond paste00.0820.411.420.110.036NA7300.1013.501.6
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA0.44NANA0.5NANA1.45NA101NANA1.6
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.060.0630.10.110.071NA1900.200.012.41.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.030.0150.360.20.11NA5700.900.0421.62
Coconut MilkRaw Coconut Milk00.02600.760.180.033NA1602.800.150.11.64
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA1.1NANANA1.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA1.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA98NA14.71.7
Boiled European ChestnutsBoiled and Steamed European Chestnuts10.150.10.730.320.23NA38026.70NANA1.73
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt20.150.0751.50.430.058NA940100.152.71.75
Canned Large Lima BeansLima beans, large, mature seeds, canned00.0550.0340.260.260.091NA50000NANA1.8
Soy VermicelliVermicelli, made from soy2000NA0NA00000.513.81.8
Canned Navy BeansBeans, navy, mature seeds, canned00.140.0550.490.170.1NA6200.700.782.91.85
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.140.120.620.180.055NA6102.700.622.31.9
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.140.120.620.180.055NA6102.700.622.31.9
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.110.1113.71.120.42NA920006.30.51.9
FuyuSalted and Fermented Tofu00.160.10.380.130.091NA2900.20NANA1.98
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.120.0640.720.430.096NA121000NANA2
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0480.0480.240.840.083NA90000.012.82.04
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.210.0690.520.240.081NA207000NANA2.1
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.190.0620.320.210.23NA17200.800.943.52.1
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.240.0590.510.240.069NA1490000.873.32.1
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted40.45NA0.70.470.42NA590280NANA2.1
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA2.12
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.160.0590.680.270.12NA10201.30NANA2.13
Cooked TempehTempeh, cooked00.0540.362.140.450.2NA210.14000.419.32.13
Peanut ButterSmooth Peanut Butter00.110.11131.040.55NA350005.9402.16
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.1500.20.10.05NA20000.1302.17
Boiled Kidney BeansBoiled All Types Kidney Beans00.160.0580.580.220.12NA13001.200.038.42.22
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0300.890.260.047NA2302.80NANA2.28
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried160.260.291.30.90.67NA110058.50NANA2.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.260.0630.570.30.18NA1680000.983.72.3
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.240.0660.650.270.14NA14000.900.010.62.36
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.30.360.850.90.66NA1090150NANA2.38
TamariSoy sauce made from soy (tamari)00.0590.153.950.380.2NA18000002.38
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.160.0550.420.420.16NA830000.1822.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.350.0540.850.90.67NA1100150NANA2.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.160.0550.660.470.078NA150000NANA2.4
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.6502.43
CoconutRaw Coconut Meat00.0660.020.540.30.054NA2603.300.240.22.43
Vitamins in Top 100 Nuts & Legumes with the lowest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by least amount of Iron per 100 grams.
Top 5 nuts & legumes with least amount of iron per 100 grams are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Canned Baked Beans no Salt
- Coconut Water (liquid From Coconuts)
- Soy sauce made from hydrolyzed vegetable protein