Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA7.3
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA4.6
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA4.15
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.34
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA3.48
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.43.34
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.053.3
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.63.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.43.3
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA3.25
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.233.25
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.933.2
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.73.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA3.04
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA3
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.463
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.552.98
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.632.95
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA2.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA2.94
Split Green PeasRaw Split Green Peas5.770.590.22.970.790.12NA12.401.500.099132.88
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.32.8
LentilsRaw Lentils1.70.740.182.221.820.46NA40803.8400.424.262.8
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.92.76
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.92.75
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA2.75
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA2.73
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.42.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA2.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.52.55
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.72.54
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.071202.53
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA2.5
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.2172.5
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.332.5
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA2.5
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.1952.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.22.48
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA2.47
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA2.45
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.72.4
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA2.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.72.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.72.37
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.071202.36
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.32.33
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.82.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA2.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.074152.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA2.24
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA2.23
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.1852.23
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.32.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.32.2
Chickpeas Raw Chickpeas 2.40.380.171.221.260.42NA44203.1700.657.142.2
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.342.06
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
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.32.04
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.72.04
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.52
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.841.97
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.961.95
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.451.93
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.150.0371.03NA0.28NA5700.500.074141.83
TempehTempeh00.120.564.130.430.34NA37.50.13000.63301.8
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
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.61.75
PeanutsRaw Peanuts00.340.0716.40.940.18NA1270004.401.73
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.91.7
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA1.68
French BeansRaw French Beans00.470.191.820.690.35NA34904.020NANA1.66
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.61.64
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA1.6
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
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA1.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0780.17.340.520.24NA49.60002.501.4
Canned Chickpeas Canned Chickpeas , Solids2.160.0580.0320.3NA0.25NA10400.2200.637.341.36
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.41.3
Vitamins 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 vitamins 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