Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.73.72
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.73.72
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.43.43
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.14493.43
Commercial HummusHummus, commercial200.16NA1.0731.60.49NA76.413221800.6124.23.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.051113.13
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.53
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.051433
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.3992.87
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.152.74
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.422.7
Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.14472.67
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.42.6
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.44262.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.242.52
Peanut SpreadLow Sugar Peanut Spread110.12NA0.4425.20.3NA541261.4450.540.32.5
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.182.4
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.22.37
Chunk Style Peanut ButterPeanut butter, chunk style, without salt7.640.0980.530.32270.31NA541261.42.90.470.192.35
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.92.23
TempehTempeh580.29NA1.4420.68NA13921504.70.59312.1
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.261.9
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2580.27NA2.0647.40.8NA15519012.715.41.061061.9
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.311.66
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.51.3
MisoMiso28.80.21NA1.2624.20.43NA80.31063.5418831.321.71.25
HummusHome Prepared Hummus27.70.13NA0.8816.40.32NA62981.361370.6236.61.15
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.221631.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt970.53NA2.9536.70.82NA1041901.978.840.9845.70.99
Tofu YogurtTofu yogurt1260.08NA1.1342.6NANA40.4501437.20.3382.40.96
Chocolate SoymilkUnfortified Chocolate Soymilk39.70.33NA0.7624NANA812277.6840.541360.93
OkaraOkara1050.26NA1.734.20.53NA7928014120.741070.88
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.660.74
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.030.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt300.21NA1.7629.30.63NA1021772.264.270.9336.70.68
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.50.67
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.45480.67
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.70.5
ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.641340.44
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.40.4
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.20.25
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.40.24
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.10.23
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.381130.21
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt340.29NA3.9700.41NA1032882.462.44590.21
Canned CowpeasCanned Common Cowpeas260.15NA1.2636.40.37NA9122333810.911030.19
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids480.23NA1.24240.32NA98207NA1720.61570.18
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt430.13NA1.7251.40.32NA1272260.93.470.7443.70.18
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.20.17
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.821000.17
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.70.16
FalafelHome prepared Falafel16.20.077NA1.0324.60.21NA57.71760.388.30.4510.40.15
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.820.14
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.14NA2.7890.45NA1282602.48.550.5590.14
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt32.70.24NA1.36390.38NA1142442.364.550.92650.14
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.140.13
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt490.089NA0.8443.40.3NA792870.934.650.551.60.13
Canned Kidney BeansCanned All Types Kidney Beans40.50.16NA1.4320.2NA1072821.073520.55930.13
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.70.23NA2.1645.70.41NA1342402.163.451.160.40.12
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned36.60.15NA1.4450.41NA1113412.546380.871130.12
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt16.40.22NA2.87310.43NA1553182.41.721.1600.12
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.350.12
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt120.15NA1.130.50.34NA843070.511.70.85590.12
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt25.70.15NA1.3345.70.28NA942532.41.90.869.20.11
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt51.40.1NA2480.36NA1193260.921.40.7744.50.11
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids57.30.2NA1.840.20.39NA112337NA3270.68950.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.68950.1
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.60.1
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.70.1
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids360.18NA1.54370.36NA1313211.363160.77960.1
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.560.1
Canned Pinto BeansCanned Pinto Beans, Solids55.30.23NA1.17280.34NA88.6240NA2100.54620.1
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.60.099
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.230.097
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt49.30.151.571.7380.38NA1032782.0700.7445.60.097
Carob flourCarob flour1570.26NA1.3224.30.23NA35.63732.415.80.411.60.095
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt20.50.16NA1.6530.34NA1062690.910.760.85500.095
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt230.17NA1.9420.46NA1013183.92.40.8253.30.093
Canned Navy BeansBeans, navy, mature seeds, canned41.60.18NA1.6441.60.33NA1192555.132970.6862.30.089
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.30.089
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.33690.089
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt57.60.21NA1.842.40.44NA1403313.471.70.7558.50.087
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.60.087
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.70.086
Boiled Kidney BeansBoiled All Types Kidney Beans27.60.17NA1.75330.34NA1093190.870.790.7952.70.085
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt220.19NA2.335.40.38NA1123170.941.570.8452.70.084
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.50.082
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned410.17NA1.8738.60.24NA1043133.734001930.08
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt36.80.17NA1.5436.80.27NA992850.960.740.8447.50.079
Canned Great Northern BeansBeans, great northern, mature seeds, canned46.50.14NA1.3844.70.36NA1193083.63250.5761.30.078
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.160.078
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.930.077
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt350.18NA1.5443.60.37NA1113410.941.340.64410.077
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned38.50.21NA2.138.50.26NA1193381.434220.59830.075
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium38.50.21NA2.138.50.26NA1193381.431520.59830.075
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt320.151.541.46350.32NA1033054.340.70.69440.069
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.50.068
Canned Large Lima BeansLima beans, large, mature seeds, canned26.60.23NA2.349.40.46NA942785.74250.82980.066
TamariSoy sauce made from soy (tamari)33.30.23NA3.9766.70.83NA2173531.3393100.721100.065
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.8430.064
Minerals in Top 100 Legumes with the highest Omega 6 content per 100 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Omega 6 per 100 calories.
Top 5 legumes with most amount of omega 6 per 100 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus