Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.47.94
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated13930.240.0670.0040.06703420NANANA20.6412
Chocolate SoymilkUnfortified Chocolate Soymilk2506.070.950.32.3039.531NANANA1.68.9759.5
YokanYokan, prepared from adzuki beans and sugar10320.480.17NA0.10241NANANANANA1371.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA252895
SoymilkSoymilk Unfortified2146.950.810.32.302516NANANA2.41399
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.428103
OkaraOkara3026.870.770.352.64048.5NANANANANA14103
Canned Kidney BeansCanned All Types Kidney Beans3332.40.560.330.42057.57.34007.341720.7107
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)24214.62.10.987.304.72.78NANANA0.7928.5107
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA1319111
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.2115
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.3115
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2382.020.160.0790.50315.1602.780227.8115
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.7119
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4643.85NANANA082.4NANANANANA28119
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.232119
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA2219127
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA2522127
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.7127
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.7127
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3252.220.490.470.34060.24.05NANANA18.318.3131
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3252.220.460.470.34060.24.05NANANA18.318.3131
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.424139
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.424139
Canned Refried BeansRefried beans, canned, traditional style3577.982.50.671.43053.82.14002.1414.719.8139
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.6139
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.8143
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA3333143
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)31016.63.150.665.83011.32.4NANANA3.5736147
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3141.80.370.610.53053.62.42002.4218.721151
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.6155
TamariSoy sauce made from soy (tamari)2380.40.0440.020.150226.75NANANA3.1841.7159
Tofu YogurtTofu yogurt3737.141.030.463.58063.34.92NANANA0.7914159
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.4167
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.430171
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.831171
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.4179
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.627183
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.230187
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.598187
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA3035191
MisoMiso786244.071.69.84010124.6240021.450.8191
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA3028191
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.5194
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA3437198
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.833198
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.8198
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.3202
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA1929202
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA2930206
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.4206
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.7210
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.7210
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.632210
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.3210
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.3214
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.8214
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA42214
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328222
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.5230
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA4395234
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.7238
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.6250
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.430250
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892250
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA2136258
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.6270
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.535278
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.4294
ShoyuShoyu Soy Sauce2102.260.290.120.93019.61.601.20.43.1832.3294
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.352231298
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.779306
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.2314
TempehTempeh76243100.9816030.310.7NANANA14.780.5321
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA53325
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.3325
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3341
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.7377
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA1533389
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA31413
NattoNatto83743.76.32.921.7050.319.4NANANA21.477456
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.479504
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4548
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994556
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.3153575
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891619
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.3635
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.895635
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA3198651
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA4389659
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.7102667
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.7679
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.6695
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.585699
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.3111699
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.397706
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.687710
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.483722
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.8726
Macronutrients in Top 100 Legumes with the lowest Magnesium content per 14 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Magnesium per 14 ounces.
Top 5 legumes with least amount of magnesium per 14 ounces are:
- Vermicelli, made from soy
- Long Rice Chinese Noodles, dehydrated
- Unfortified Chocolate Soymilk
- Yokan, prepared from adzuki beans and sugar
- Canned Chickpeas , Rinsed Solids