SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
NattoNatto3080.95NA121632.17NA247103312.59.924.378
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.13120
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.0495
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.4
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.899
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.8498
Canned White BeansBeans, white, mature seeds, canned1030.33NA4.2472.30.73NA1296442.274821.699
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.595
Carob flourCarob flour4930.81NA4.1776.50.72NA11211727.549.61.35.07
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.0893
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.6
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.35101
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.2399
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt59.50.32NA3.741390.69NA2574473.977.11.5398
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.8399
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.6361
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt880.26NA3.51050.64NA2594611.847.11.589.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt410.3NA3.4750.83NA1805686.954.251.4695
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt240.333.13.4610.73NA1577206.382.831.3599
TamariSoy sauce made from soy (tamari)28.30.19NA3.3756.70.71NA1843011.1379180.6194
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt980.33.13.35750.75NA2045514.101.4690
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt73.70.38NA3.26920.78NA23472022.831.3686.7
Boiled Kidney BeansBoiled All Types Kidney Beans49.60.31NA3.1559.50.61NA1965741.561.41.495
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.40.11NA3.084.250.14NA45.41411140.5819
Peanut ButterSmooth Peanut Butter76.50.814.43.062541.93NA47583957.36753.82.2
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt960.35NA3710.73NA2345545.82.831.2598
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.4
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt38.30.3NA2.98990.63NA1985031.71.41.693
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt710.33NA2.96710.52NA1915491.841.41.692
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt65.20.313.12.96710.64NA2086188.81.41.489.2
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari4000.28NA2.949.60.94NA15718418.45.671.5117
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt39.70.42NA2.8373.70.81NA2387541.711.32.594
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.299
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned49.60.27NA2.749.60.33NA1534371.845440.77107
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium49.60.27NA2.749.60.33NA1534371.841960.77107
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.6
Canned Navy BeansBeans, navy, mature seeds, canned66.60.29NA2.6266.60.53NA1904088.224761.1100
Canned Large Lima BeansLima beans, large, mature seeds, canned29.80.26NA2.5755.30.51NA1053126.384760.92109
Soy VermicelliVermicelli, made from soy782.7NA2.572.83NANA28.34.2538.35.67617
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.18103
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu249NANA2.4NANANANANANA37NA117
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm339NANA2.4NANANANANANA39.7NA110
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu211NANA2.4NANANANANANA46.8NA117
Canned Refried Beans, fat-freeRefried beans, canned, fat-free480.23NA2.3540.46NA1574888.084960.92112
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2850.3NA2.352.40.89NA17221014171.18118
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm349NANA2.27NANANA183NANA9.92NA116
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57
Canned Great Northern BeansBeans, great northern, mature seeds, canned750.23NA2.2372.30.58NA1934985.85240.9299
HummusHome Prepared Hummus69.50.32NA2.2410.8NA1562453.43431.5592
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned480.2NA2.245.40.28NA1223694.44711.2110
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu111NANA2.17NANANANANANA48NA125
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.06
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.20.4NA2.13410.54NA167354NA2951.0598
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt510.37NA2.13610.6NA1773803.77.11.43101
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids66.60.23NA2.146.80.45NA130391NA3800.79111
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt66.60.23NA2.146.80.45NA1303915.242070.79111
ShoyuShoyu Soy Sauce46.80.061NA2.061051.44NA2356170.7177861.23101
Canned Refried BeansRefried beans, canned, traditional style410.18NA2.0449.60.41NA1304528.225240.82110
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt38.30.22NA2680.42NA1403773.542.831.2103
Minerals in Top 100 Legumes with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Iron per 5 ounces.
Top 5 legumes with most amount of iron per 5 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto