Legumes
ad..fa, fr..le, le..mu, na..pe, pe..pi, re..so, wi..ye
| peas, split | peas (sprouted, raw) |
peas (sprouted, cooked) |
pigeon peas | pink beans | pinto beans | pinto beans (canned) |
pinto beans, immature seeds (cooked) |
pinto beans (sprouted, raw) |
pinto beans (sprouted, cooked) |
|
| Serving Size | 1/2 cup (98 g) | 1/2 cup (60 g) | 100 g | 1/2 cup (84 g) | 1/2 cup (84.5 g) | 1/2 cup (85.5 g) | 1/2 cup (120 g) | 2 oz (56.8 g) | 50 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 116 | 74 | 98 | 102 | 126 | 122 | 103 | 92 | 31 | 22 |
| Protein (g) | 8.17 (16%) | 5.28 (11%) | 7.05 (14%) | 5.68 (11%) | 7.66 (15%) | 7.70 (15%) | 5.83 (12%) | 5.29 (11%) | 2.62 (5%) | 1.86 (4%) |
| Total Fat (g) | 0.38 | 0.41 (1%) | 0.51 (1%) | 0.32 | 0.41 (1%) | 0.56 (1%) | 0.97 (1%) | 0.27 | 0.45 (1%) | 0.32 |
| Total Carbohydrates (g) | 20.68 | 16.27 | 17.08 | 19.53 | 23.58 | 22.42 | 18.30 | 17.54 | 5.80 | 4.10 |
| Dietary Fiber (g) | 8.1 (29%) | - | - | 5.6 (20%) | 4.5 (16%) | 7.7 (28%) | 5.5 (20%) | 4.9 (18%) | - | - |
| Sugar (g) | 2.84 | - | - | - | 0.30 | 0.29 | 0.25 | - | - | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0.4 | 6.2 (7%) | 6.6 (7%) | 0 | 0 | 0.7 (1%) | 1.1 (1%) | 0.4 | 10.8 (12%) | 6.1 (7%) |
| Thiamin (mg) | 0.186 (16%) | 0.135 (11%) | 0.216 (18%) | 0.123 (10%) | 0.217 (18%) | 0.165 (14%) | 0.121 (10%) | 0.156 (13%) | 0.115 (10%) | 0.067 (6%) |
| Riboflavin (mg) | 0.055 (4%) | 0.093 (7%) | 0.285 (22%) | 0.050 (4%) | 0.053 (4%) | 0.053 (4%) | 0.076 (6%) | 0.061 (5%) | 0.087 (7%) | 0.059 (5%) |
| Niacin (mg) | 0.872 (4%) | 1.853 (9%) | 1.072 (5%) | 0.656 (3%) | 0.482 (2%) | 0.272 (1%) | 0.350 (2%) | 0.359 (2%) | 1.140 (6%) | 0.725 (4%) |
| Pantothenic Acid (mg) | 0.583 (12%) | 0.617 (12%) | 0.683 (14%) | 0.268 (5%) | 0.253 (5%) | 0.180 (4%) | 0.163 (3%) | 0.147 (3%) | 0.370 (7%) | 0.235 (5%) |
| Vitamin B6 (mg) | 0.047 (3%) | 0.159 (9%) | 0.128 (8%) | 0.042 (2%) | 0.148 (9%) | 0.196 (12%) | 0.089 (5%) | 0.110 (6%) | 0.086 (5%) | 0.054 (3%) |
| Folate (mcg) | 64 (16%) | 86 (22%) | 36 (9%) | 93 (23%) | 142 (36%) | 147 (37%) | 72 (18%) | 19 (5%) | 59 (15%) | 29 (7%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 7 | 100 (2%) | 107 (2%) | 3 | 0 | 0 | 0 | 0 | 1 | 1 |
| Vitamin E (mg) | 0.03 | - | - | - | 0.83 (3%) | 0.80 (3%) | 0.68 (2%) | - | - | - |
| Vitamin K (mcg) | 4.9 (4%) | - | - | - | 3.1 (3%) | 3.0 (3%) | 2.5 (2%) | - | - | - |
| Minerals | ||||||||||
| Calcium (mg) | 14 (1%) | 22 (2%) | 26 (2%) | 36 (3%) | 44 (3%) | 39 (3%) | 52 (4%) | 30 (2%) | 22 (2%) | 15 (1%) |
| Iron (mg) | 1.26 (7%) | 1.36 (8%) | 1.67 (9%) | 0.93 (5%) | 1.94 (11%) | 1.79 (10%) | 1.75 (10%) | 1.54 (9%) | 0.98 (5%) | 0.66 (4%) |
| Magnesium (mg) | 35 (9%) | 34 (9%) | 41 (10%) | 39 (10%) | 55 (14%) | 43 (11%) | 32 (8%) | 31 (8%) | 26 (7%) | 18 (5%) |
| Phosphorus (mg) | 97 (8%) | 99 (8%) | 24 (2%) | 100 (8%) | 139 (11%) | 126 (10%) | 110 (9%) | 57 (5%) | 47 (4%) | 30 (2%) |
| Potassium (mg) | 355 (8%) | 229 (5%) | 268 (6%) | 323 (7%) | 429 (9%) | 373 (8%) | 292 (6%) | 367 (8%) | 154 (3%) | 98 (2%) |
| Sodium (mg) | 2 | 12 (1%) | 3 | 4 | 2 | 1 | 353 (15%) | 47 (2%) | 76 (3%) | 51 (2%) |
| Zinc (mg) | 0.98 (9%) | 0.63 (6%) | 0.78 (7%) | 0.76 (7%) | 0.81 (7%) | 0.84 (8%) | 0.83 (8%) | 0.39 (4%) | 0.25 (2%) | 0.17 (2%) |
| Copper (mg) | 0.177 (20%) | 0.163 (18%) | 0.020 (2%) | 0.226 (25%) | 0.229 (25%) | 0.187 (21%) | 0.168 (19%) | 0.050 (6%) | 0.160 (18%) | 0.107 (12%) |
| Manganese (mg) | 0.388 (17%) | 0.263 (11%) | 0.325 (14%) | 0.421 (18%) | 0.463 (20%) | 0.387 (17%) | 0.275 (12%) | 0.280 (12%) | 0.183 (8%) | 0.123 (5%) |
| Selenium (mcg) | 0.6 (1%) | 0.4 (1%) | 0.6 (1%) | 2.4 (4%) | 1.2 (2%) | 5.3 (10%) | 8.5 (15%) | 0.8 (1%) | 0.3 (1%) | 0.6 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.053 | 0.074 | 0.090 | 0.070 | 0.106 (1%) | 0.116 (1%) | 0.200 (1%) | 0.033 | 0.054 | 0.039 |
| Monounsaturated Fat (g) | 0.079 | 0.037 | 0.045 | 0.003 | 0.035 | 0.114 | 0.194 | 0.020 | 0.034 | 0.024 |
| Polyunsaturated Fat (g) | 0.162 | 0.196 | 0.240 | 0.172 | 0.177 | 0.201 | 0.347 | 0.157 | 0.262 | 0.185 |
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.
