ShoyuShoyu Soy Sauce3300.43NA14.574010NA166043505549308.7712530
SoymilkSoymilk Unfortified2501.28NA6.42502.23NA5201180485101.2881540
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu780NANA15.3NANANANANANA340NA881590
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1700.41NA3.32901NA94044708682002.3680600
TamariSoy sauce made from soy (tamari)2001.35NA244005NA130021208558604.3660600
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)11101.57NA112703.9NA920120089806.4873610
Chocolate SoymilkUnfortified Chocolate Soymilk2502.06NA4.8150NANA5101430485303.4856630
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu1300NANA11NANANANANANA40NA858700
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2601.1NA103202.88NA79024201845306.2803710
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm2370NANA13NANANA1210NANA40NA845740
OkaraOkara8002NA132604.04NA6002130106905.6816760
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate35001.93NA53.63006.05NA970121089708846760
Canned CowpeasCanned Common Cowpeas2001.17NA9.72802.83NA70017202329307796770
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)20102.13NA163706.25NA12101480991208.3829780
Canned Large Lima BeansLima beans, large, mature seeds, canned2101.8NA183903.63NA74022004533606.5771790
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3401.63NA163803.26NA111034405735006.5787790
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1800NANA13NANANANANANA230NA840800
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids2901.47NA12.53002.9NA106026001125606.2780810
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids4701.62NA14.73303.18NA9202760NA26805.6782820
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt4701.62NA14.73303.18NA92027603714605.6782820
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3401.42NA15.53202NA86026003133208.4776830
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari28202NA20.43506.66NA111013001304010.7823830
Canned Kidney BeansCanned All Types Kidney Beans3401.35NA11.72701.68NA9002370929604.6780840
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1490NANA17NANANANANANA330NA829850
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1760NANA6.4NANANANANANA150NA782880
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1760NANA6.4NANANANANANA120NA782880
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1760NANA6.4NANANANANANA150NA782880
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1760NANA6.4NANANANANANA150NA776880
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1760NANA6.4NANANANANANA150NA776880
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1760NANA17NANANANANANA260NA825880
Canned Refried BeansRefried beans, canned, traditional style2901.3NA14.43502.9NA92031905837005.8778900
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3501.92NA193502.33NA108030801338405.4756910
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3501.92NA193502.33NA108030801313805.4756910
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm2460NANA16NANANA1290NANA70NA818920
SILK Peach soy yogurtSILK Peach soy yogurt1760NANA6.4NANANANANANA150NA764940
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1760NANA6.4NANANANANANA150NA770940
Tofu YogurtTofu yogurt11800.75NA10.6400NANA3804701303503.1775940
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA670NA8631000
Canned Baked BeansCanned Baked Beans no Salt5002.06NA2.9320NANA104029604510147261050
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2701.56NA144802.98NA990266025208.47271050
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5301.4NA17.56304.12NA1560231025708.37251050
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3602.6NA154304.2NA125026802650107151100
Canned Navy BeansBeans, navy, mature seeds, canned4702.08NA18.54703.75NA134028805833607.77051130
Canned Great Northern BeansBeans, great northern, mature seeds, canned5301.6NA15.75104.1NA136035104137006.56991140
Canned Pinto BeansCanned Pinto Beans, Solids6302.6NA13.33203.83NA10102740NA23906.17061140
Canned White BeansBeans, white, mature seeds, canned7302.32NA305105.15NA9104540163400117011140
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1702.3522244305.16NA1110508045209.56981150
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm2390NANA17NANANANANANA280NA7731150
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2402.68NA255304.75NA156027802540137001160
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1902.5NA33.33604.94NA18003690282012.76961160
FuyuSalted and Fermented Tofu4603.76NA2052011.7NA7307501732873015.67001160
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids6402.6NA12.73003.7NA9602340NA21205.97001170
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4003.4NA45.88204.82NA12003370287028.56911170
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt301.64NA31.410405.27NA15003040281005.96921170
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt6802.47NA21.35005.18NA1650391041208.86901180
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1401.8NA133603.96NA9903620620106951180
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4202.25NA26.49804.87NA181031502850116881180
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt5102.3NA125406.76NA128024502640147111190
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5802.83NA152903.82NA11802500NA20807.46891210
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4302.7NA114605NA11903840295096861210
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2902.15NA245305.85NA12704010493010.36721260
Boiled Kidney BeansBoiled All Types Kidney Beans3502.16NA224204.3NA138040501110106691270
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2802.42NA29.44504.77NA14204030122010.76691270
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2802.98NA205205.73NA16805320128017.76631280
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt6301.15NA115603.82NA1020370012606.46661290
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5502.7NA28.54903.27NA1520433012307.66571300
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2702.1NA217004.44NA140035501210116571320
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA670NA7301330
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5002.3NA215003.7NA13503870131011.46471360
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids4302.5NA9.82408NA80010903121205.96691380
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt9002.87NA376306.36NA113056101360146311390
Canned Chickpeas Canned Chickpeas , Solids4502.53NA10.72608.46NA85012603124606.36671390
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6902.12223.65305.27NA1440389029010.36381400
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt7301.5NA28.46805.1NA169046301320116321420
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt4602.222215004.53NA1470436062109.86301430
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6201.86NA257404.55NA18303250135010.66301440
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate68303.78NA26.658012NA1900237017414015.76981440
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34503.28NA27.553010.5NA231014601682016.67111450
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt14207.73NA43.354012NA153028002913014.46721470
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5202.7NA236505.5NA1650508014209.66121490
Soy CheeseSoybean, curd cheese18803.8NA5622808.9NA22201990168200177091510
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4903.52NA2948010.3NA16802910377015.36021640
Boiled SoybeansBoiled Soybeans no Salt10204.07NA51.48608.24NA24505150731011.56261720
HummusHome Prepared Hummus4902.24NA15.62905.67NA11001730242420116491770
TempehTempeh11105.6NA2781013NA2660412009011.45971920
Cooked TempehTempeh, cooked9605.4NA21.377013NA25304010014015.75961950
MisoMiso5704.2NA254808.6NA15902100703728025.64301980
NattoNatto21706.67NA86115015.3NA17407290887030.35502110
Carob flourCarob flour34805.7NA29.45405.1NA7908270533509.235.82220
Commercial HummusHummus, commercial4703.77NA25.475011.6NA1810312047426014.45742370
YokanYokan, prepared from adzuki beans and sugar2700.29NA11.61801.4NA400450238300.73552600
Fried TofuTofu, fried37203.98NA48.760015NA28701460285160205052700
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate96103.98NA48.795015NA28701460285160205052700
Adzuki BeansRaw Adzuki Beans66011NA49.8127017.3NA381012540315050.41343290
Soy VermicelliVermicelli, made from soy55019NA1820NANA200302704042.41193310
Kidney BeansRaw All Types Kidney Beans14309.6NA82140010.2NA40701406032240281183330
White BeansRaw White Beans24009.84NA104190018NA30101795012816036.71133330
FalafelHome prepared Falafel5402.58NA34.28206.9NA19205850102940153463330
Cranberry BeansRaw Cranberry Beans12707.94NA5015609.2NA3720133201276036.31243350
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans8106.65NA62188017NA37001403070130261213350
Minerals in Top 100 Legumes with the lowest Energy content per 1 kg
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Energy per 1 kilogram.
Top 5 legumes with least amount of energy per 1 kilogram are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)