Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA217.3
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6184.6
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.64.15
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.33.48
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17203.34
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.7213.3
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.53.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.33.3
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.63.25
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6203.25
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6193.2
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4293.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.8203.04
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05203
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46213
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6212.98
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6192.95
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16222.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.72.94
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3192.88
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.22.8
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1212.8
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22232.76
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.72.75
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66212.75
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.52.73
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64262.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6232.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8202.55
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.22.54
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.52.53
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.62.5
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.22.5
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17192.5
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.2192.5
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5202.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.32.48
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.72.47
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3192.45
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.62.4
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13192.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7202.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.52.37
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.52.36
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.52.33
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.62.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22192.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.32.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8212.24
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.82.23
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.32.23
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.7192.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.62.2
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.22.2
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.7119192.06
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA17172.05
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA17172.05
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.32.04
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.5202.04
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.82
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.51.97
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7191.95
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.21.93
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15201.83
TempehTempeh156173.970.396.330124.2NANANA5.831.71.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7201.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7201.8
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19191.75
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.71.73
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.41.7
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA201.68
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.51.66
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.61.64
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.41.6
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA181.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA201.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.41.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.41.4
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.21.36
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.31.3
Macronutrients in Top 80 Whole Legumes with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole legumes , sorted by most amount of Zinc per 300 calories.
Top 5 whole legumes with most amount of zinc per 300 calories are:
- Boiled Hyacinth Beans
- Raw Adzuki Beans
- Boiled Adzuki Beans
- Canned Baked Beans no Salt
- Boiled Lupins