SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.854715.7
Sesame FlourHigh fat Sesame Flour32.70.2913.42.930.15NA31000NANA15
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.80.254.60.0510.8NA98000NANA14.8
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.25014.6
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA11
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.610.4
TahiniSesame Butter from Roasted Kernels31.220.475.450.690.15NA980000.2508.95
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.38.8
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.68.7
NattoNatto00.160.1900.220.13NA801300.01238.6
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.3958.27
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.22198.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.070.154.430.570.1NA5701.800.564.58.07
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.97.95
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels31.20.475.440.680.15NA960000.2507.8
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA7.73
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA7.7
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA7.57
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.7267.5
Red LentilsRaw Pink Or Red Lentils30.510.111.50.350.4NA20401.70NANA7.4
Watermelon Seed KernelsDried Watermelon Seed Kernels00.190.153.550.350.089NA58000NANA7.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.330.294.27.060.81NA23801.40NANA6.8
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.76.77
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.5196.74
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.0596.7
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.66.7
Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.9346.68
LentilsRaw Lentils20.870.212.62.140.54NA47904.500.4956.5
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.95706.37
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.6806.36
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.96.2
Oil Roasted CashewsOil Roasted Cashew Nuts00.360.221.740.880.32NA2500.300.9234.76.05
Roasted CashewsDry Roasted Cashew Nuts00.20.21.41.220.26NA690000.9234.76
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.35.73
Soy CheeseSoybean, curd cheese200.140.50.120.07NA220000.64.65.6
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33545.53
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.55.5
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.2265.47
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.0810.0520.20.0680.047NA1500.100.012.45.36
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.403505.25
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA5.23
Boiled SoybeansBoiled Soybeans no Salt00.160.290.40.180.23NA5401.700.35195.14
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.65.07
Cashew ButterPlain Cashew Butter no Salt00.310.191.61.20.25NA68000NANA5.03
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.65
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA5
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA5
Fried TofuTofu, fried10.170.050.10.140.099NA270000.047.84.87
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.170.050.10.140.099NA27000NANA4.87
Chickpea flourChickpea flour (besan)20.490.111.760.610.49NA4370000.839.14.86
Split Green PeasRaw Split Green Peas70.720.243.60.960.14NA1501.800.12164.73
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015144.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA4.6
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.3304.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts30.340.122.050.920.62NA8803.8015.3NA4.38
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.30.130.830.160.047NA10000NANA4.33
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.8294.3
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0530.166.751.170.55NA23702.7023NA4.12
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.17134.03
Soy NutsDry-roasted Soybeans00.430.761.060.470.23NA20504.60NA373.95
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA3.92
Roasted SoybeansSoybeans roasted without salt00.10.151.40.450.21NA21102.20NANA3.9
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.110.257.047.040.8NA23701.40262.73.8
Roasted AlmondsDry Roasted Almonds00.0771.23.640.320.14NA550002403.73
AlmondsNuts, almonds00.211.143.60.470.14574400025.603.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.120.0460.140.230.093NA810000.943.53.7
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA3.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0920.783.670.230.12NA270002603.68
Dried PilinutsNuts, pilinuts, dried20.910.0930.520.480.12NA6000.6NANANA3.53
Plain Almond ButterPlain Almond Butter no Salt00.0410.943.160.320.157.35300024.203.5
FalafelHome prepared Falafel10.150.171.040.290.13NA9301.60NANA3.42
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA3.4
Toasted Dried CoconutToasted Dried Coconut Meat00.0610.10.620.820.31NA901.50NANA3.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried40.80.383.50.480.66NA109061.30NANA3.38
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0610.10.610.810.3NA901.50NANA3.36
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.170.0731.060.640.18NA18101.500.111.73.33
Dried CoconutDried Coconut Meat00.060.10.60.80.3NA901.500.440.33.32
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds30.0340.0520.290.0560.037NA900.30NANA3.3
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.02200.640.150.028NA14010NANA3.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts20.480.111.550.820.59NA7802017.5NA3.3
Blanched AlmondsNuts, almonds, blanched00.190.713.50.310.12NA4900023.803.28
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt10.120.0230.670.390.093NA143010NANA3.14
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA3.06
Canned White BeansBeans, white, mature seeds, canned00.0960.0370.110.190.075NA650000.792.93
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.160.0580.580.220.12NA13001.200.038.42.94
Carob flourCarob flour10.0530.461.90.0470.37NA2900.200.6302.94
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.72.9
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt10.120.0630.530.290.14NA17201.300.3542.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.230.0560.530.260.077NA860000.873.32.85
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.240.0590.270.250.13NA137000NANA2.84
Peanut SpreadLow Sugar Peanut Spread00.120.1216.41.230.47NA1440008.060.62.84
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA2.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0420.0770.640.0370.039NA2200.30NANA2.75
TempehTempeh00.0780.362.640.280.22NA240.08000.419.32.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.160.10.380.130.092NA2900.20NANA2.66
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.710.0872.270.60.36NA1000.700.5702.65
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.210.0640.550.40.095NA14600.40NANA2.64
Commercial HummusHummus, commercial10.160.131.020.350.15NA480001.54232.54
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.52.53
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt10.20.0550.50.410.1NA20800.400.281.72.5
Vitamins in Top 100 Nuts & Legumes with the highest Iron content per 100 g
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 grams.
Top 5 nuts & legumes with most amount of iron per 100 grams are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans