Legumes rank exceptionally high for folate, copper, and manganese, placing them in the top tier globally for all three. They are also the plant kingdom's best source of complete or near-complete protein and provide substantial iron, though absorption is lower than from meat sources.
High in Copper Copper in legumes
| Food | Also high in | Variants |
|---|---|---|
| Beans Cannellini | Manganese, Magnesium | 2 |
| Blackeye Pea | Magnesium, Manganese | 2 |
| Lentils Pink | Iron, Potassium | 1 |
| Mori Nu | 5 | |
| Okara | Calcium, Manganese | 1 |
| Peanuts Virginia | Niacin (B3), Magnesium | 3 |
| Tempeh | Manganese, Magnesium | 2 |
| Vermicelli Made | Choline, Carbohydrate | 1 |
| Winged Beans | Manganese, Iron | 5 |
High in Manganese Manganese in legumes
| Food | Also high in | Variants |
|---|---|---|
| Chickpeas Garbanzo | Copper, Dietary Fiber | 9 |
| Hummus Home | Copper, Folate | 1 |
High in Magnesium Magnesium in legumes
| Food | Also high in | Variants |
|---|---|---|
| Cowpeas Catjang | Folate, Copper | 3 |
| Lupins | Manganese, Copper | 3 |
| Mothbeans | Folate, Iron | 3 |
| Mungo Beans | Folate, Dietary Fiber | 3 |
| Peanuts | Potassium, Total Fat | 1 |
| Refried Beans | Sodium, Omega-3 (ALA) | 4 |
| Soybean Curd | Iron, Calcium | 1 |
| Yardlong Beans | Folate, Copper | 3 |
High in Calcium Calcium in legumes
| Food | Also high in | Variants |
|---|---|---|
| House Foods | 2 | |
| Silk Banana | Vitamin C | 1 |
| Silk Black | Vitamin C | 1 |
| Silk Blueberry | Vitamin C | 1 |
| Silk Chai | 1 | |
| Silk Chocolate | Vitamin D | 1 |
| Silk Coffee | 1 | |
| Silk Key | Vitamin C | 1 |
| Silk Light | Vitamin D | 3 |
| Silk Mocha | 1 | |
| Silk Peach | Total Sugars, Vitamin C | 1 |
| Silk Plain | Vitamin D | 2 |
| Silk Plus | Vitamin D | 3 |
| Silk Raspberry | Vitamin C, Total Sugars | 1 |
| Silk Strawberry | Vitamin C, Total Sugars | 1 |
| Silk Unsweetened | 1 | |
| Silk Vanilla | Vitamin D | 3 |
| Silk Very | Vitamin D | 1 |
| Soy Milk | Vitamin D, Vitamin A | 2 |
| Soymilk All | Vitamin A, Vitamin D | 4 |
| Soymilk Chocolate | Copper, Vitamin A | 4 |
| Soymilk Original | Vitamin D, Vitamin A | 4 |
| Tofu | Manganese, Copper | 12 |
| Tofu Yogurt | Magnesium | 1 |
| Vitasoy Usa | 16 |
High in Carbohydrate Carbohydrate in legumes
| Food | Also high in | Variants |
|---|---|---|
| Yokan Prepared | 1 |
High in Dietary Fiber Dietary Fiber in legumes
| Food | Also high in | Variants |
|---|---|---|
| Beans | Copper, Sodium | 8 |
| Beans Black | Folate, Magnesium | 9 |
| Beans French | Magnesium, Folate | 3 |
| Beans Kidney | Potassium, Copper | 22 |
| Beans Navy | Folate, Magnesium | 8 |
| Beans Pinto | Copper, Magnesium | 14 |
| Beans Small | Folate, Potassium | 3 |
| Beans Yellow | Magnesium, Folate | 3 |
| Carob Flour | Carbohydrate, Potassium | 1 |
| Peas Split | Folate, Magnesium | 2 |
High in Folate Folate in legumes
| Food | Also high in | Variants |
|---|---|---|
| Beans Cranberry | Dietary Fiber, Magnesium | 4 |
| Beans Great | Dietary Fiber, Magnesium | 6 |
| Beans Pink | Potassium, Magnesium | 3 |
| Broadbeans Fava | Copper, Magnesium | 4 |
| Chickpea Flour | Potassium, Magnesium | 1 |
| Cowpeas Common | Magnesium, Dietary Fiber | 5 |
| Lentils | Dietary Fiber, Iron | 3 |
| Pigeon Peas | Dietary Fiber, Copper | 3 |
High in Iron Iron in legumes
| Food | Also high in | Variants |
|---|---|---|
| Hyacinth Beans | Magnesium, Copper | 6 |
High in Niacin (B3) Niacin (B3) in legumes
| Food | Also high in | Variants |
|---|---|---|
| Meat Extender | Protein, Potassium | 1 |
| Peanuts All | Magnesium, Total Fat | 6 |
| Peanuts Spanish | Phenylalanine, Magnesium | 3 |
| Peanuts Valencia | Phenylalanine, Magnesium | 3 |
High in Omega-3 (ALA) Omega-3 (ALA) in legumes
| Food | Also high in | Variants |
|---|---|---|
| Frijoles Rojos | Copper, Vitamin E | 1 |
| Hummus Commercial | Manganese, Magnesium | 1 |
High in Pantothenic Acid (B5) Pantothenic Acid (B5) in legumes
| Food | Also high in | Variants |
|---|---|---|
| Chili With | Iron, Magnesium | 2 |
High in Potassium Potassium in legumes
| Food | Also high in | Variants |
|---|---|---|
| Beans Adzuki | Folate, Dietary Fiber | 4 |
| Beans Dry | Magnesium, Phosphorus | 17 |
| Beans Liquid | Magnesium | 1 |
| Beans White | Magnesium, Iron | 4 |
| Falafel Home | Magnesium, Folate | 1 |
| Lentils Dry | Copper, Iron | 1 |
| Natto | Iron, Copper | 1 |
| Soy Flour | Copper, Protein | 4 |
| Soy Meal | Leucine, Isoleucine | 1 |
High in Protein Protein in legumes
| Food | Also high in | Variants |
|---|---|---|
| Flour Soy | Potassium, Leucine | 2 |
| Soy Protein | Leucine, Isoleucine | 4 |
| Soybeans | Isoleucine, Tryptophan | 11 |
High in Riboflavin (B2)
| Food | Also high in | Variants |
|---|---|---|
| Frankfurter Meatless | Copper, Phosphorus | 1 |
High in Thiamine (B1) Thiamine (B1) in legumes
| Food | Also high in | Variants |
|---|---|---|
| Bacon Meatless | Sodium, Vitamin E | 1 |
| Luncheon Slices | Vitamin B6, Copper | 1 |
| Meatballs Meatless | Copper, Phosphorus | 1 |
| Sausage Meatless | Niacin (B3), Vitamin B6 | 1 |
| Vegetarian Fillets | Vitamin B6, Copper | 1 |
| Veggie Burgers | Folate, Manganese | 1 |
High in Total Sugars Total Sugars in legumes
| Food | Also high in | Variants |
|---|---|---|
| Silk French | 1 |
High in Vitamin B6
| Food | Also high in | Variants |
|---|---|---|
| Chicken Meatless | Copper, Manganese | 2 |
| Sandwich Spread | Copper, Riboflavin (B2) | 3 |
| Vegetarian Meatloaf | Thiamine (B1), Copper | 1 |
High in Vitamin C
| Food | Also high in | Variants |
|---|---|---|
| Silk Hazelnut | Total Sugars | 1 |
High in Vitamin E
| Food | Also high in | Variants |
|---|---|---|
| Peanut Butter | Niacin (B3), Magnesium | 12 |
| Peanut Spread | Niacin (B3), Total Fat | 1 |
Other
| Food | Also high in | Variants |
|---|---|---|
| Silk Nog | 1 | |
| Silk Original | 1 |