SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5298
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18172
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74153
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5150
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434145
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.75111
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6104
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8102
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343100
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.6698
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.898
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.297
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.5295
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.33195
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.63695
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.694
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.493
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.64593
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.84492
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.592
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.44991
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.491
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.689.4
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA1262335833254114189
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.54888.6
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.1587
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.586.8
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.5114286
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.785.7
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.485
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.054585
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.784.3
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.583.8
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.8104083
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.34882
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.581.2
TempehTempeh4412.22NA10.73215.16NA10561635035.74.5223780.5
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.2323679
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.379
NattoNatto8612.65NA344566.06NA69128933527.81221877
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.920174.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.920174.7
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.774.7
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.5624872.3
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.32668.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.2327768.5
OatsOats2142.5NA18.770319.5635207617031017.9415.832.667
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.763
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.4828261.8
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.361.7
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.661
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.858.5
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.73458
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.758
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.357
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.756
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.655
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.454.3
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.44554
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.533553.6
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.353
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA13181492252143113353
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.9513753
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.43552.8
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.752.6
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm949NANA6.75NANANANANANA111NA30752.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.652.4
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.751.8
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.351.8
MisoMiso2261.67NA9.91913.4NA63183327.8147961017150.8
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.33450.6
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.350.3
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.350.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.628250.3
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.350
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.8328149.6
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.549.5
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.748.8
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.446.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.645
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.23845
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.443.7
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu591NANA6.7NANANANANANA131NA32943.3
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.2743
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.543
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.442.7
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.442.4
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.242
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.726742
TamariSoy sauce made from soy (tamari)79.40.54NA9.451592NA5168413.18221701.726241.7
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.944841.7
RyeRye grain951.46NA10.443710.2NA13182024557.9410.54241
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.641
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.341
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.341
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.641
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm976NANA6.35NANANA512NANA27.8NA32540.4
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu699NANA6.75NANANANANANA103NA32740
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.2532739.6
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.454039.3
Minerals in Top 100 Cereals & Legumes with the highest Protein content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Protein per 14 ounces.
Top 5 cereals & legumes with most amount of protein per 14 ounces are:
- Vital wheat gluten
- Dry-roasted Soybeans
- Soybeans roasted without salt
- Raw Full-fat Soy Flour
- Raw Soybeans