Nutrient Ratio Tool

Rank foods high in one nutrient, and low in another nutrient.

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Beans and Lentils Highest in Omega 3s and Lowest in Omega 6s

57 results

	Name	Omega 3s	Omega 6s	Ratio	Data source
1	Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup	0.603g (38% AI)	0.043g (0% AI)	14.02	Standard Release (Common)
2	Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup	0.057g (4% AI)	0.035g (0% AI)	1.63	Standard Release (Common)
3	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	0.101g (6% AI)	0.064g (0% AI)	1.58	Standard Release (Common)
4	Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup	0.301g (19% AI)	0.191g (1% AI)	1.58	Standard Release (Common)
5	Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup	0.297g (19% AI)	0.189g (1% AI)	1.57	Standard Release (Common)
6	Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams	0.182g (11% AI)	0.121g (1% AI)	1.5	Standard Release (Common)
7	Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup	0.234g (15% AI)	0.168g (1% AI)	1.39	Standard Release (Common)
8	Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup	0.322g (20% AI)	0.248g (1% AI)	1.3	Standard Release (Common)
9	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	0.161g (10% AI)	0.191g (1% AI)	0.84	Standard Release (Common)
10	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	0.223g (14% AI)	0.265g (2% AI)	0.84	Standard Release (Common)
11	Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup	0.226g (14% AI)	0.269g (2% AI)	0.84	Standard Release (Common)
12	Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup	0.126g (8% AI)	0.15g (1% AI)	0.84	Standard Release (Common)
13	Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup	0.181g (11% AI)	0.217g (1% AI)	0.83	Standard Release (Common)
14	Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup	0.124g (8% AI)	0.149g (1% AI)	0.83	Standard Release (Common)
15	Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup	0.143g (9% AI)	0.172g (1% AI)	0.83	Standard Release (Common)
16	Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup	0.149g (9% AI)	0.182g (1% AI)	0.82	Standard Release (Common)
17	Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup	0.21g (13% AI)	0.271g (2% AI)	0.77	Standard Release (Common)
18	Canned Chili With Beans (Chili with beans, canned) 1 cup	0.269g (17% AI)	0.366g (2% AI)	0.73	Standard Release (Common)
19	Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup	0.112g (7% AI)	0.153g (1% AI)	0.73	Standard Release (Common)
20	Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup	0.131g (8% AI)	0.212g (1% AI)	0.62	Standard Release (Common)
21	Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup	0.426g (27% AI)	0.714g (4% AI)	0.6	Standard Release (Common)
22	Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup	0.142g (9% AI)	0.245g (1% AI)	0.58	Standard Release (Common)
23	Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup	0.19g (12% AI)	0.328g (2% AI)	0.58	Standard Release (Common)
24	Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup	0.098g (6% AI)	0.222g (1% AI)	0.44	Standard Release (Common)
25	Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup	0.055g (3% AI)	0.125g (1% AI)	0.44	Standard Release (Common)
26	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	0.141g (9% AI)	0.378g (2% AI)	0.37	Standard Release (Common)
27	Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup	0.038g (2% AI)	0.14g (1% AI)	0.27	Standard Release (Common)
28	Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup	0.073g (5% AI)	0.271g (2% AI)	0.27	Standard Release (Common)
29	Baked Beans (Beans, baked, home prepared) 1 cup	0.372g (23% AI)	1.5g (9% AI)	0.25	Standard Release (Common)
30	Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)	0.019g (1% AI)	0.084g (0% AI)	0.23	Standard Release (Common)
31	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	0.222g (14% AI)	0.991g (6% AI)	0.22	Standard Release (Common)
32	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	0.222g (14% AI)	0.991g (6% AI)	0.22	Standard Release (Common)
33	Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup	0.055g (3% AI)	0.269g (2% AI)	0.2	Standard Release (Common)
34	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	0.56g (35% AI)	2.776g (16% AI)	0.2	Standard Release (Common)
35	Tamari (Soy sauce made from soy (tamari)) 1 tbsp	0.001g (0% AI)	0.007g (0% AI)	0.14	Standard Release (Common)
36	Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp	0.014g (1% AI)	0.102g (1% AI)	0.14	Standard Release (Common)
37	Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp	0.005g (0% AI)	0.037g (0% AI)	0.14	Standard Release (Common)
38	Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block	0.059g (4% AI)	0.438g (3% AI)	0.13	Standard Release (Common)
39	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	1.467g (92% AI)	10.934g (64% AI)	0.13	Standard Release (Common)
40	Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz	0.404g (25% AI)	3.014g (18% AI)	0.13	Standard Release (Common)
41	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	0.791g (49% AI)	5.902g (35% AI)	0.13	Standard Release (Common)
42	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	1.029g (64% AI)	7.68g (45% AI)	0.13	Standard Release (Common)
43	Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)	0.295g (18% AI)	2.202g (13% AI)	0.13	Standard Release (Common)
44	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	0.637g (40% AI)	4.783g (28% AI)	0.13	Standard Release (Common)
45	Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup	0.182g (11% AI)	1.419g (8% AI)	0.13	Standard Release (Common)
46	Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup	0.182g (11% AI)	1.419g (8% AI)	0.13	Standard Release (Common)
47	Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup	0.21g (13% AI)	1.851g (11% AI)	0.11	Standard Release (Common)
48	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	0.038g (2% AI)	0.393g (2% AI)	0.1	Standard Release (Common)
49	Hummus (Commercial) (Hummus, commercial) 1 tbsp	0.107g (7% AI)	1.212g (7% AI)	0.09	Standard Release (Common)
50	Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup	0.02g (1% AI)	0.258g (2% AI)	0.08	Standard Release (Common)
51	Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup	0.018g (1% AI)	0.24g (1% AI)	0.08	Standard Release (Common)
52	Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup	0.071g (4% AI)	1.825g (11% AI)	0.04	Standard Release (Common)
53	Hummus (Homemade) (Hummus, home prepared) 1 tablespoon	0.011g (1% AI)	0.305g (2% AI)	0.04	Standard Release (Common)
54	Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp	0.025g (2% AI)	4.433g (26% AI)	0.01	Standard Release (Common)
55	Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp	0.012g (1% AI)	3.61g (21% AI)	0	Standard Release (Common)
56	Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp	0.009g (1% AI)	3.912g (23% AI)	0	Standard Release (Common)
57	Raw Peanuts (Peanuts, all types, raw) 1 oz	0.001g (0% AI)	4.418g (26% AI)	0	Standard Release (Common)