Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7205.04
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.54.9
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.34.77
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.14.24
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6383.92
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.43.67
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.63.65
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.33.65
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.7233.63
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA11243.6
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.8253.5
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.722233.5
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.53.37
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.23.35
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.4283.28
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.63.27
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5263.27
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA25263.14
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.14
NattoNatto211111.60.735.48012.74.9NANANA5.419.43.03
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.142.85
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.52.83
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25212.8
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.42.8
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.62.8
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.52.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.28242.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.42.77
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.52.76
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.72.76
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.3242.68
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.7222.67
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.62.6
MisoMiso19861.030.412.48025.46.26005.412.82.56
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.7212.55
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA20222.3
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.42.28
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.32.2
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.9192
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.9192
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA231.92
French BeansRaw French Beans3432.020.220.770.44064NANANANA25191.9
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1280.10.036NA0.021024.8NANANANA7.37.51.77
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.51.72
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.71.66
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.7201.57
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.31.57
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.91.56
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.861.53
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.31.5
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.81.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.61.44
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.81.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.731.38
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1192.920.350.130.609.9NANANANA2.815.61.38
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.731.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.991.27
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.21.15
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1360.460.120.0910.11024.5NANANANA8.69.341.14
TempehTempeh192112.540.254.0507.642.7NANANA3.720.31.14
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.861.12
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.261.12
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.971.1
HummusHome Prepared Hummus1778.61.140.0742.040200.27NANANA44.861.1
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.31.08
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.671.07
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari835.260.920.262.401.180.71NANANA1101.07
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1441.080.280.210.25025.30.34NANANA10.49.161.06
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1400.620.0980.180.14NA260.37000.3710.58.231.03
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1260.380.0880.0520.12023.3NANANANA7.78.041.03
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1100.40.0660.0120.15019.71.82NANANA5.47.61
Boiled Kidney BeansBoiled All Types Kidney Beans1270.50.0730.170.110230.32NANANA6.48.671
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1180.390.0540.0280.140212.9NANANA8.38.341
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1430.650.140.140.098026.20.34000.34990.98
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.060.96
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1150.380.0890.0520.120212.9NANANA77.80.95
Carob flourCarob flour2220.650.090.0040.2108949NANANA39.84.620.92
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1210.380.0830.0090.2023.3NANANANA6.76.760.9
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1180.450.140.0840.1021NANANANA78.330.88
ShoyuShoyu Soy Sauce530.570.0730.0290.2304.930.400.30.10.88.140.87
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned830.280.0720.0550.066015NANANANA6.35.540.84
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1050.380.120.0090.120192NANANA7.670.84
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.550.0380.340.024018.32NANANA6.47.540.83
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)784.170.790.171.4702.850.6NANANA0.99.040.83
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.10.8
Canned Navy BeansBeans, navy, mature seeds, canned1130.430.110.0850.1020.50.28NANANA5.17.530.77
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.20.76
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1210.930.330.130.22021NANANANA68.10.74
Canned CowpeasCanned Common Cowpeas770.550.140.0870.15013.6NANANANA3.34.740.7
Canned Great Northern BeansBeans, great northern, mature seeds, canned1140.390.120.0720.0890211.4NANANA4.97.370.65
Canned Large Lima BeansLima beans, large, mature seeds, canned790.170.0390.0230.052015NANANANA4.84.930.65
Canned Refried Beans, fat-freeRefried beans, canned, fat-free790.450.0930.150.13013.50.61000.614.75.340.65
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.050.64
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)613.70.530.251.8401.180.7NANANA0.27.170.64
Canned Chickpeas Canned Chickpeas , Solids1392.770.210.0360.93022.54NANANA6.47.050.63
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids810.360.130.0510.0830151.85001.854.35.20.62
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned710.220.0370.0070.084012.4NANANANA3.75.470.62
Canned Pinto BeansCanned Pinto Beans, Solids1140.90.160.160.12020.20.54000.545.570.61
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1170.97NANANA020.8NANANANANA7.040.59
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1382.470.210.0360.930234NANANA6.37.040.59
Macronutrients in Top 100 Legumes with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Zinc per 100 grams.
Top 5 legumes with most amount of zinc per 100 grams are:
- Raw Adzuki Beans
- Raw Soybeans
- Dry-roasted Soybeans
- Vermicelli, made from soy
- Raw Full-fat Soy Flour