Legumes
ad..fa, fr..le, le..mu, na..pe, pe..pi, re..so, wi..ye
| lentils (sprouted, raw) |
lentils (sprouted, stir-fried) |
lima beans, large | lima beans, baby | lima beans, immature seeds | moth beans | mung beans | mung beans (sprouted, raw) |
mung beans (sprouted, cooked) |
mung beans (sprouted, stir-fried) |
|
| Serving Size | 1 cup (77 g) | 100 g | 1/2 cup (94 g) | 1/2 cup (91 g) | 1/2 cup (85 g) | 1/2 cup (88.5 g) | 1/2 cup (101 g) | 1 cup (104 g) | 1 cup (124 g) | 1 cup (124 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 82 | 101 | 108 | 115 | 105 | 104 | 106 | 31 | 26 | 62 |
| Protein (g) | 6.90 (14%) | 8.80 (18%) | 7.33 (15%) | 7.32 (15%) | 5.79 (12%) | 6.91 (14%) | 7.09 (14%) | 3.16 (6%) | 2.52 (5%) | 5.33 (11%) |
| Total Fat (g) | 0.42 (1%) | 0.45 (1%) | 0.36 | 0.35 | 0.27 | 0.49 (1%) | 0.38 | 0.19 | 0.11 | 0.26 |
| Total Carbohydrates (g) | 17.05 | 21.25 | 19.63 | 21.21 | 20.09 | 18.55 | 19.34 | 6.18 | 5.20 | 13.13 |
| Dietary Fiber (g) | - | - | 6.6 (24%) | 7.0 (25%) | 4.5 (16%) | - | 7.7 (28%) | 1.9 (7%) | 1.0 (4%) | 2.4 (9%) |
| Sugar (g) | - | - | 2.73 | - | 1.39 | - | 2.02 | 4.30 | 3.52 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 12.7 (14%) | 12.6 (14%) | 0 | 0 | 8.6 (10%) | 0.9 (1%) | 1.0 (1%) | 13.7 (15%) | 14.1 (16%) | 19.8 (22%) |
| Thiamin (mg) | 0.176 (15%) | 0.220 (18%) | 0.151 (13%) | 0.147 (12%) | 0.119 (10%) | 0.110 (9%) | 0.166 (14%) | 0.087 (7%) | 0.062 (5%) | 0.174 (15%) |
| Riboflavin (mg) | 0.099 (8%) | 0.090 (7%) | 0.052 (4%) | 0.050 (4%) | 0.082 (6%) | 0.020 (2%) | 0.062 (5%) | 0.129 (10%) | 0.126 (10%) | 0.223 (17%) |
| Niacin (mg) | 0.869 (4%) | 1.200 (6%) | 0.396 (2%) | 0.601 (3%) | 0.884 (4%) | 0.591 (3%) | 0.583 (3%) | 0.779 (4%) | 1.013 (5%) | 1.488 (7%) |
| Pantothenic Acid (mg) | 0.445 (9%) | 0.571 (11%) | 0.397 (8%) | 0.430 (9%) | 0.218 (4%) | 0.346 (7%) | 0.414 (8%) | 0.395 (8%) | 0.301 (6%) | 0.693 (14%) |
| Vitamin B6 (mg) | 0.146 (9%) | 0.164 (10%) | 0.151 (9%) | 0.071 (4%) | 0.164 (10%) | 0.082 (5%) | 0.068 (4%) | 0.092 (5%) | 0.067 (4%) | 0.161 (9%) |
| Folate (mcg) | 77 (19%) | 67 (17%) | 78 (20%) | 136 (34%) | 22 (6%) | 127 (32%) | 161 (40%) | 63 (16%) | 36 (9%) | 87 (22%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 35 (1%) | 41 (1%) | 0 | 0 | 258 (5%) | 9 | 24 | 22 | 16 | 38 (1%) |
| Vitamin E (mg) | - | - | 0.17 (1%) | - | 0.12 | - | 0.15 (1%) | 0.10 | 0.09 | - |
| Vitamin K (mcg) | - | - | 1.9 (2%) | - | 5.3 (4%) | - | 2.7 (2%) | 34.3 (29%) | 28.1 (23%) | - |
| Minerals | ||||||||||
| Calcium (mg) | 19 (1%) | 14 (1%) | 16 (1%) | 26 (2%) | 27 (2%) | 3 | 27 (2%) | 14 (1%) | 15 (1%) | 16 (1%) |
| Iron (mg) | 2.47 (14%) | 3.10 (17%) | 2.25 (13%) | 2.18 (12%) | 2.08 (12%) | 2.78 (15%) | 1.41 (8%) | 0.95 (5%) | 0.81 (5%) | 2.36 (13%) |
| Magnesium (mg) | 28 (7%) | 35 (9%) | 40 (10%) | 48 (12%) | 63 (16%) | 92 (23%) | 48 (12%) | 22 (6%) | 17 (4%) | 41 (10%) |
| Phosphorus (mg) | 133 (11%) | 153 (12%) | 104 (8%) | 116 (9%) | 110 (9%) | 133 (11%) | 100 (8%) | 56 (4%) | 35 (3%) | 98 (8%) |
| Potassium (mg) | 248 (5%) | 284 (6%) | 478 (10%) | 365 (8%) | 484 (10%) | 269 (6%) | 269 (6%) | 155 (3%) | 125 (3%) | 272 (6%) |
| Sodium (mg) | 8 | 10 | 2 | 3 | 14 (1%) | 9 | 2 | 6 | 12 (1%) | 11 |
| Zinc (mg) | 1.16 (11%) | 1.60 (15%) | 0.89 (8%) | 0.94 (9%) | 0.67 (6%) | 0.52 (5%) | 0.85 (8%) | 0.43 (4%) | 0.58 (5%) | 1.12 (10%) |
| Copper (mg) | 0.271 (30%) | 0.337 (37%) | 0.221 (25%) | 0.196 (22%) | 0.259 (29%) | 0.145 (16%) | 0.158 (18%) | 0.171 (19%) | 0.151 (17%) | 0.316 (35%) |
| Manganese (mg) | 0.390 (17%) | 0.502 (22%) | 0.485 (21%) | 0.532 (23%) | 1.064 (46%) | 0.466 (20%) | 0.301 (13%) | 0.196 (9%) | 0.174 (8%) | 0.362 (16%) |
| Selenium (mcg) | 0.5 (1%) | 0.6 (1%) | 4.2 (8%) | 4.5 (8%) | 1.7 (3%) | 2.5 (5%) | 2.5 (5%) | 0.6 (1%) | 0.7 (1%) | 0.7 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.044 | 0.053 | 0.084 | 0.080 | 0.062 | 0.110 (1%) | 0.117 (1%) | 0.048 | 0.031 | 0.048 |
| Monounsaturated Fat (g) | 0.080 | 0.095 | 0.032 | 0.031 | 0.016 | 0.039 | 0.055 | 0.023 | 0.015 | 0.069 |
| Polyunsaturated Fat (g) | 0.169 | 0.201 | 0.161 | 0.154 | 0.131 | 0.227 | 0.129 | 0.060 | 0.040 | 0.084 |
Unless specified, all legumes in this
table are mature seeds, cooked,
boiled, without salt.
The legumes marked as "immature seeds" in this table are also cooked, boiled,
without salt.
