Legumes
ad..fa, fr..le, le..mu, na..pe, pe..pi, re..so, wi..ye
| navy beans | navy beans (canned) |
navy beans (sprouted, raw) |
navy beans (sprouted, cooked) |
peanuts (raw) |
peanuts (dry roasted, no salt) |
peanuts (oil roasted, no salt) |
peas, green (cooked) |
peas, green (frozen, cooked) |
peas, edible-podded (cooked) |
|
| Serving Size | 1/2 cup (91 g) | 1/2 cup (131 g) | 1/2 cup (52 g) | 100 g | 1 oz (28.35 g) | 1 oz (28.35 g) | 1 oz (28.35 g) | 1/2 cup (80 g) | 1/2 cup (80 g) | 1/2 cup (80) |
| Macronutrients | ||||||||||
| Calories (kcal) | 127 | 148 | 36 | 78 | 161 | 166 | 165 | 67 | 62 | 34 |
| Protein (g) | 7.49 (15%) | 9.86 (20%) | 3.20 (6%) | 7.07 (14%) | 7.31 (15%) | 6.71 (13%) | 7.47 (15%) | 4.29 (9%) | 4.12 (8%) | 2.62 (5%) |
| Total Fat (g) | 0.56 (1%) | 0.56 (1%) | 0.36 | 0.81 (1%) | 13.96 (18%) | 14.08 (18%) | 13.98 (18%) | 0.18 | 0.22 | 0.18 |
| Total Carbohydrates (g) | 23.17 | 26.79 | 6.79 | 15.01 | 4.57 | 6.10 | 5.36 | 12.50 | 11.41 | 5.64 |
| Dietary Fiber (g) | 9.6 (34%) | 6.7 (24%) | - | - | 2.4 (9%) | 2.3 (8%) | 2.0 (7%) | 4.4 (16%) | 4.4 (16%) | 2.2 (8%) |
| Sugar (g) | 0.34 | 0.37 | - | - | 1.13 | 1.19 | 1.18 | 4.74 | 3.72 | 3.19 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0.8 (1%) | 0.9 (1%) | 9.8 (11%) | 17.3 (19%) | 0 | 0 | 0 | 11.4 (13%) | 7.9 (9%) | 38.3 (43%) |
| Thiamin (mg) | 0.216 (18%) | 0.185 (15%) | 0.203 (17%) | 0.381 (32%) | 0.181 (15%) | 0.124 (10%) | 0.072 (6%) | 0.207 (17%) | 0.226 (19%) | 0.102 (9%) |
| Riboflavin (mg) | 0.060 (5%) | 0.072 (6%) | 0.112 (9%) | 0.235 (18%) | 0.038 (3%) | 0.028 (2%) | 0.031 (2%) | 0.119 (9%) | 0.080 (6%) | 0.061 (5%) |
| Niacin (mg) | 0.591 (3%) | 0.638 (3%) | 0.634 (3%) | 1.263 (6%) | 3.421 (17%) | 3.834 (19%) | 4.048 (20%) | 1.617 (8%) | 1.184 (6%) | 0.431 (2%) |
| Pantothenic Acid (mg) | 0.242 (5%) | 0.225 (5%) | 0.429 (9%) | 0.854 (17%) | 0.501 (10%) | 0.395 (8%) | 0.394 (8%) | 0.122 (2%) | 0.114 (2%) | 0.538 (11%) |
| Vitamin B6 (mg) | 0.126 (7%) | 0.135 (8%) | 0.099 (6%) | 0.198 (12%) | 0.099 (6%) | 0.073 (4%) | 0.072 (4%) | 0.173 (10%) | 0.090 (5%) | 0.115 (7%) |
| Folate (mcg) | 127 (32%) | 81 (20%) | 69 (17%) | 106 (27%) | 68 (17%) | 41 (10%) | 36 (9%) | 50 (13%) | 47 (12%) | 23 (6%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 2 | 4 | 0 | 0 | 0 | 641 (13%) | 1680 (34%) | 824 (16%) |
| Vitamin E (mg) | 0.01 | 1.02 (3%) | - | - | 2.36 (8%) | 1.96 (7%) | 1.96 (7%) | 0.11 | 0.02 | 0.31 (1%) |
| Vitamin K (mcg) | 0.5 | 3.8 (3%) | - | - | 0 | 0 | 0 | 20.7 (17%) | 19.2 (16%) | 20.0 (17%) |
| Minerals | ||||||||||
| Calcium (mg) | 63 (5%) | 62 (5%) | 8 (1%) | 16 (1%) | 26 (2%) | 15 (1%) | 25 (2%) | 22 (2%) | 19 (1%) | 34 (3%) |
| Iron (mg) | 2.15 (12%) | 2.42 (13%) | 1.00 (6%) | 2.11 (12%) | 1.30 (7%) | 0.64 (4%) | 0.52 (3%) | 1.23 (7%) | 1.22 (7%) | 1.58 (9%) |
| Magnesium (mg) | 48 (12%) | 62 (16%) | 53 (13%) | 111 (28%) | 48 (12%) | 50 (13%) | 52 (13%) | 31 (8%) | 18 (5%) | 21 (5%) |
| Phosphorus (mg) | 131 (10%) | 176 (14%) | 52 (4%) | 103 (8%) | 107 (9%) | 101 (8%) | 147 (12%) | 94 (8%) | 62 (5%) | 44 (4%) |
| Potassium (mg) | 354 (8%) | 377 (8%) | 160 (3%) | 317 (7%) | 200 (4%) | 187 (4%) | 193 (4%) | 217 (5%) | 88 (2%) | 192 (4%) |
| Sodium (mg) | 0 | 587 (26%) | 7 | 14 (1%) | 5 | 2 | 2 | 2 | 58 (3%) | 3 |
| Zinc (mg) | 0.94 (9%) | 1.01 (9%) | 0.46 (4%) | 0.97 (9%) | 0.93 (8%) | 0.94 (9%) | 1.88 (17%) | 0.95 (9%) | 0.54 (5%) | 0.30 (3%) |
| Copper (mg) | 0.191 (21%) | 0.272 (30%) | 0.185 (21%) | 0.389 (43%) | 0.324 (36%) | 0.190 (21%) | 0.369 (41%) | 0.138 (15%) | 0.084 (9%) | 0.062 (7%) |
| Manganese (mg) | 0.480 (21%) | 0.491 (21%) | 0.212 (9%) | 0.446 (19%) | 0.548 (24%) | 0.591 (26%) | 0.585 (25%) | 0.420 (18%) | 0.223 (10%) | 0.134 (6%) |
| Selenium (mcg) | 2.6 (5%) | 7.6 (14%) | 0.3 (1%) | 0.6 (1%) | 2.0 (4%) | 2.1 (4%) | 2.1 (4%) | 1.5 (3%) | 0.8 (1%) | 0.6 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.089 | 0.147 (1%) | 0.044 | 0.098 | 1.937 (10%) | 1.954 (10%) | 1.940 (10%) | 0.031 | 0.039 | 0.035 |
| Monounsaturated Fat (g) | 0.129 | 0.050 | 0.027 | 0.060 | 6.926 | 6.985 | 6.935 | 0.015 | 0.019 | 0.018 |
| Polyunsaturated Fat (g) | 0.446 | 0.244 | 0.212 | 0.468 | 4.411 | 4.449 | 4.417 | 0.082 | 0.103 | 0.080 |
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..
