Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.91161.4
Canned Kidney BeansCanned All Types Kidney Beans3812.720.640.370.48065.88.4008.419.523.72.1
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned4131.30.340.260.310751.04NANANA31.327.42.45
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium4131.30.340.260.310751.04NANANA31.327.42.45
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3722.540.560.540.390694.63NANANA21212.54
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3722.540.530.540.390694.63NANANA21212.54
Canned Refried BeansRefried beans, canned, traditional style4089.12.860.771.64061.52.45002.4516.822.62.63
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids5314.4NANANA094NANANANANA322.68
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.6322.68
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.42.68
Canned Pinto BeansCanned Pinto Beans, Solids5174.10.720.720.520922.45002.452531.72.77
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3671.630.570.230.38067.38.4008.419.523.72.8
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned32210.170.0320.38056.3NANANANA16.8252.8
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA29322.86
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.6322.9
Canned Great Northern BeansBeans, great northern, mature seeds, canned5171.770.540.330.40956.4NANANA22.233.42.95
Canned Large Lima BeansLima beans, large, mature seeds, canned3580.770.180.10.24067.6NANANANA21.822.42.95
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3582.040.420.690.61061.22.77002.7721.324.22.95
Canned CowpeasCanned Common Cowpeas3492.50.650.390.68062NANANANA1521.53.18
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5494.21.50.60.98094NANANANA27.2373.36
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.6373.45
Canned Navy BeansBeans, navy, mature seeds, canned5131.950.510.390.460931.27NANANA23343.5
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.23.76
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3761.270.330.250.3068.6NANANANA28.6253.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.720.530.0410.540879.07NANANA34.5323.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt5352.040.640.380.47096NANANANA31.837.84
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt5491.720.380.0410.890105NANANANA30.430.74.1
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt5221.720.40.240.5409513NANANA31.835.44.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt6762.220.570.440.5201271.63NANANA24414.35
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt6492.950.620.620.4401191.54001.5441414.45
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.34.54
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt5351.770.240.130.6209613NANANA37.6384.54
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4991.80.30.0540.690898.26NANANA24.534.54.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6352.80.440.80.62NA1181.68001.6847.637.34.67
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5721.720.40.240.530106NANANANA3536.54.67
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.54.8
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.34.85
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.64.9
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.74.94
HummusHome Prepared Hummus803395.180.349.230911.22NANANA18224.94
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.5405.1
Canned White BeansBeans, white, mature seeds, canned5171.30.340.250.30961.3NANANA21.8335.1
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt6172.10.540.410.490111NANANANA3942.45.17
TempehTempeh8714911.51.1218.4034.712.2NANANA16.8925.17
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.65.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA36415.76
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.5355.85
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.6446.26
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.66.26
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.86.35
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.36.53
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA486.53
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.46.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.5406.94
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.8907.12
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA33348.03
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.49.03
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.49.03
MisoMiso89827.34.651.8411.201152827.20024.55811.6
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.611269912
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.23811012.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.310912.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3713
NattoNatto957507.23.3325057.522NANANA24.58813.7
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.317514.2
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.612715
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.411216
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.719621.6
Macronutrients in Top 70 Cooked Legumes with the lowest Zinc content per 1 lb
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by least amount of Zinc per 1 pound.
Top 5 cooked legumes with least amount of zinc per 1 pound are:
- Tofu yogurt
- Canned All Types Kidney Beans
- Canned Black Turtle Beans
- Canned Black Beans low Salt
- Canned Pinto Beans Solids and Liquids