SoybeansRaw Soybeans12567.52NA71.2127011.4NA3193815180.79.072238.7
MothbeansRaw Mothbeans6803.12NA49.217288.26NA22185402371368.744
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.3
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.9850
NattoNatto9843.03NA395226.93NA78933074031.813.7250
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.2
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.3
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.753
Mungo BeansRaw Mungo Beans6264.45NA34.312116.93NA17194459371721549
Large Lima BeansRaw Large Lima Beans3673.36NA3410167.6NA1746782032.781.61346
Red LentilsRaw Pink Or Red Lentils2185.9NA33.52687.8NA13343030031.816.335.5
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.6
Mung BeansRaw Mung Beans5994.27NA30.68574.7NA1665565237681241
Broadbeans Raw Broadbeans 4673.74NA30.48717.38NA19104817375914.250
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.3
LentilsRaw Lentils1593.42NA29.52136.3NA127530710.4527.21537.5
Soy FlourRaw Full-fat Soy Flour93413.2NA29194610.31424224111408345917.823.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.7
Soy CheeseSoybean, curd cheese8531.72NA25.410344.03NA100790376.2917.8322
Navy BeansRaw Navy Beans6673.8NA257946.43NA184653755022.716.655
Great Northern BeansRaw Great Northern Beans7943.8NA258576.45NA2028629158.563.510.548.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate15880.88NA24.31362.74NA44054940.431.83.63384
Pigeon Peas Raw Pigeon Peas 5904.8NA23.78308.12NA16656314377712.548
Boiled SoybeansBoiled Soybeans no Salt4631.85NA23.33903.74NA11112336334.545.2284
Pinto BeansRaw Pinto Beans5134.05NA237985.2NA1864631912754.410.351.4
Black BeansRaw Black Beans5583.8NA22.87764.8NA1597672714.522.716.650
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.2
Adzuki BeansRaw Adzuki Beans2994.96NA22.65767.85NA172856881422.72361
Fried TofuTofu, fried16871.8NA222726.8NA130266212972.69.03229
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate43591.8NA224316.8NA130266212972.69.03229
Chickpea flourChickpea flour (besan)2044.14NA227537.26NA1442383737.629012.746.6
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314
PeanutsRaw Peanuts4175.2NA20.87628.77NA1706319832.781.61529.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.535
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.63
Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.85
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.26286
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.8157
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.649
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.76316
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.68314
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.1318
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.85304
Carob flourCarob flour15792.6NA13.32452.3NA3583751241594.1716.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.45298
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.94287
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.75
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari15651.5NA12.52404.77NA104866276.29.077.53323
TempehTempeh5032.54NA12.23675.9NA120718690415.17271
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate30981.7NA122635.36NA86210757963.57.12317
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1911.02NA124452.2NA821142912.722.74.9312
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.53260
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.85318
MisoMiso2591.9NA11.32183.9NA72195331.81691011.6195
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2810.84NA11.23362.06NA83014745.922.74.8286
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1320.98NA112402.65NA576181922.213.64.67305
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt771.079.98111952.34NA503230420.49.074.3317
TamariSoy sauce made from soy (tamari)910.61NA10.81812.26NA5909623.63253381.95299
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.67289
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2361.23NA10.42952.5NA74823046.359.074.35278
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.54304
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1130.37NA9.8413.60.45NA14545.43645.41.8661
Peanut ButterSmooth Peanut Butter2452.6149.88126.17NA152026851832159127.03
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt3081.12NA9.662272.35NA748177418.69.074313
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.12270
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1220.95NA9.533182NA63516105.444.545.1298
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2271.05NA9.52271.68NA61217555.94.545.17293
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2090.999.989.52272.05NA6671978284.544.45286
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari12790.91NA9.251593.02NA50359059184.85373
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1271.35NA9.072362.6NA76224135.4436.38.03301
FuyuSalted and Fermented Tofu2091.7NA92365.33NA33134078.5130327.08318
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1590.87NA8.61591.06NA49013975.917422.45343
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1590.87NA8.61591.06NA49013975.96262.45343
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2042.62148.67268.16NA14473379377712.75.17
Canned Navy BeansBeans, navy, mature seeds, canned2130.94NA8.42131.7NA608130626.315243.5320
Canned Large Lima BeansLima beans, large, mature seeds, canned950.82NA8.21771.65NA33699820.415242.95350
Soy VermicelliVermicelli, made from soy2498.7NA8.29.07NANA9113.61221819.254
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.76329
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu798NANA7.7NANANANANANA118NA374
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1084NANA7.7NANANANANANA127NA351
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu676NANA7.67NANANANANANA150NA376
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1540.74NA7.351721.48NA50315602615882.95357
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)9120.97NA7.31682.83NA5496714554.43.76376
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1116NANA7.26NANANA585NANA31.8NA371
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.2
Canned Great Northern BeansBeans, great northern, mature seeds, canned2400.73NA7.122311.85NA617159218.616782.95317
HummusHome Prepared Hummus2221NA7.081322.57NA4997851110984.94294
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.8352
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu354NANA6.94NANANANANANA154NA400
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.58
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.36312
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1631.17NA6.81951.9NA567121611.822.74.6324
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2130.73NA6.671501.44NA4171252NA12162.54355
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2130.73NA6.671501.44NA417125216.86622.54355
ShoyuShoyu Soy Sauce1500.2NA6.583364.6NA75319732.27249163.95323
Canned Refried BeansRefried beans, canned, traditional style1320.59NA6.531591.3NA417144726.316782.63353
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1220.71NA6.352181.35NA449120711.39.073.8330
Minerals in Top 100 Legumes with the highest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Iron per 1 pound.
Top 5 legumes with most amount of iron per 1 pound are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto