SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211
NattoNatto2170.67NA8.61151.53NA1747298.873.0355
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Soy CheeseSoybean, curd cheese1880.38NA5.62280.89NA22219917201.7271
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate3500.19NA5.36300.61NA971218.970.884.6
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Boiled SoybeansBoiled Soybeans no Salt1020.41NA5.14860.82NA2455157.311.1562.6
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Fried TofuTofu, fried3720.4NA4.87601.5NA28714628.516250.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate9610.4NA4.87951.5NA28714628.516250.5
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.3
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.95
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.3863
FalafelHome prepared Falafel540.26NA3.42820.69NA19258512941.534.6
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt30.16NA3.141040.53NA1503042.8100.5969.2
Canned White BeansBeans, white, mature seeds, canned730.23NA3510.52NA914541.63401.1270
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt280.24NA2.94450.48NA1424031.221.0767
Carob flourCarob flour3480.57NA2.94540.51NA798275.3350.923.58
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt550.27NA2.85490.33NA1524331.230.7665.7
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt730.15NA2.84680.51NA1694631.321.163.2
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.93
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.6671
TempehTempeh1110.56NA2.7811.3NA266412091.1459.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate6830.38NA2.66581.2NA19023717.4141.5770
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt420.23NA2.64980.49NA1813152.851.0868.8
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt240.27NA2.5530.48NA1562782.541.370
MisoMiso570.42NA2.5480.86NA159210737282.5643
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt620.19NA2.48740.46NA1833251.351.0663
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt290.22NA2.4530.59NA1274014.931.0367
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt170.242.22.4430.52NA1115084.520.9569.8
TamariSoy sauce made from soy (tamari)200.14NA2.38400.5NA1302120.855860.4366
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt690.212.22.36530.53NA1443892.901.0364
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt520.27NA2.3650.55NA1655081.420.9661.2
Boiled Kidney BeansBoiled All Types Kidney Beans350.22NA2.22420.43NA1384051.11167
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated250.081NA2.1730.1NA32107.9100.4113.4
Peanut ButterSmooth Peanut Butter540.573.12.161791.36NA33559240.44762.671.55
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt680.25NA2.13500.52NA1653914.120.8869
Cooked TempehTempeh, cooked960.54NA2.13771.3NA2534010141.5759.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt270.21NA2.1700.44NA1403551.211.1265.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt500.23NA2.1500.37NA1353871.311.1464.7
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt460.222.22.1500.45NA1474366.210.9863
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari2820.2NA2.04350.67NA1111301341.0782.3
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt280.3NA2520.57NA1685321.281.7766.3
FuyuSalted and Fermented Tofu460.38NA1.98521.17NA737517.328731.5670
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned350.19NA1.9350.23NA1083081.33840.5475.6
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium350.19NA1.9350.23NA1083081.31380.5475.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt450.583.11.91601.8NA3197458.2172.81.14
Canned Navy BeansBeans, navy, mature seeds, canned470.21NA1.85470.38NA1342885.83360.7770.5
Canned Large Lima BeansLima beans, large, mature seeds, canned210.18NA1.8390.36NA742204.53360.6577
Soy VermicelliVermicelli, made from soy551.9NA1.82NANA2032744.2412
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt530.14NA1.75630.41NA1562312.570.8372.5
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu176NANA1.7NANANANANANA26NA82.5
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm239NANA1.7NANANANANANA28NA77.3
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu149NANA1.7NANANANANANA33NA83
Canned Refried Beans, fat-freeRefried beans, canned, fat-free340.16NA1.62380.33NA1113445.73500.6578.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2010.21NA1.6370.63NA1211489.9120.8383
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm246NANA1.6NANANA129NANA7NA81.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.8
Canned Great Northern BeansBeans, great northern, mature seeds, canned530.16NA1.57510.41NA1363514.13700.6570
HummusHome Prepared Hummus490.22NA1.56290.57NA1101732.42421.165
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned340.14NA1.55320.2NA862603.13320.8477.6
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu78NANA1.53NANANANANANA34NA88
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt610.53NA1.521761.85NA3977263.363.281.45
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids580.28NA1.5290.38NA118250NA2080.7469
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt360.26NA1.5430.42NA1252682.65171.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids470.16NA1.47330.32NA92276NA2680.5678
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt470.16NA1.47330.32NA922763.71460.5678
ShoyuShoyu Soy Sauce330.043NA1.45741NA1664350.554930.8771
Canned Refried BeansRefried beans, canned, traditional style290.13NA1.44350.29NA923195.83700.5877.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt270.16NA1.4480.3NA992662.520.8472.7
Minerals in Top 100 Legumes with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Iron per 100 grams.
Top 5 legumes with most amount of iron per 100 grams are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto