Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.99110.99
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.41.3
FalafelHome prepared Falafel0.90.130.150.940.260.11NA83.801.440NANA1.35
Canned Chickpeas Canned Chickpeas , Solids2.160.0580.0320.3NA0.25NA10400.2200.637.341.36
Peanut ButterSmooth Peanut Butter00.0550.0546.70.530.28NA180003.0301.36
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0780.17.340.520.24NA49.60002.501.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0540.0576.980.570.21NA470003.20.251.42
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA1.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.130.0490.67NANANA5400.260NANA1.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA1.5
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA1.6
Peanut SpreadLow Sugar Peanut Spread00.0540.0567.560.570.22NA66.50003.720.281.62
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0430.0456.920.60.23NA6000.403.4601.64
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.61.64
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.91.7
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.61.75
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.61.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.61.8
TempehTempeh00.120.564.130.430.34NA37.50.13000.63301.8
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.95291.82
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.150.0371.03NA0.28NA5700.500.074141.83
HummusHome Prepared Hummus00.150.0880.680.490.68NA100013.401.275.11.85
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.451.93
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.371.93
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.52
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA2
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.72.04
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.72.05
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.72.05
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.342.06
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.32.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.32.2
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.672.2
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA2.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA2.23
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA2.24
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.074152.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA2.3
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.071202.36
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.72.37
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.72.4
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.72.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA2.45
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA2.47
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.62.47
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.22.48
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA2.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.071202.53
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.72.54
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.52.55
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA2.6
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA2.73
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA2.75
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.92.75
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.32.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA2.94
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.632.95
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.552.98
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA3.04
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.73.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.43.3
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.43.34
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA3.48
MisoMiso6.060.150.351.370.510.3NA28.80.12000.01544.43.88
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.34
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA4.15
NattoNatto00.230.2700.310.18NA11.4018.500.014334.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA7.3
Vitamins in Top 70 Cooked Legumes with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in cooked legumes , sorted by least amount of Zinc per 300 calories.
Top 5 cooked legumes with least amount of zinc per 300 calories are:
- Tofu yogurt
- Canned Chickpeas , Rinsed Solids
- Home prepared Falafel
- Canned Chickpeas , Solids
- Smooth Peanut Butter