Legumes
ad..fa, fr..le, le..mu, na..pe, pe..pi, re..so, wi..ye
| refried beans, vegetarian | soybeans, green (cooked) |
soybeans, green (raw) |
soybeans, mature seeds (sprouted, steamed) |
soybeans, mature seeds (sprouted, stir-fried) |
soybeans, mature seeds (sprouted, raw) |
soybeans, mature seeds (cooked) |
soybeans, mature seeds (raw) |
soy nuts (dry roasted) |
soy nuts (roasted) |
|
| Serving Size | 1/2 cup (121 g) | 1/2 cup (90 g) | 1/4 cup (64 g) | 1 cup (94 g) | 100 g | 1/2 cup (35 g) | 1/2 cup (86 g) | 1/4 cup (46.5 g) | 1 oz (28.35 g) | 1 oz (28.35 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 100 | 127 | 94 | 76 | 125 | 43 | 149 | 207 | 128 | 134 |
| Protein (g) | 6.39 (13%) | 11.12 (22%) | 8.29 (17%) | 7.96 (16%) | 13.10 (26%) | 4.58 (9%) | 14.31 (29%) | 16.97 (34%) | 11.22 (22%) | 9.98 (20%) |
| Total Fat (g) | 1.05 (1%) | 5.76 (7%) | 8.29 (11%) | 4.18 (5%) | 7.10 (9%) | 2.35 (3%) | 7.71 (10%) | 9.27 (12%) | 6.13 (8%) | 7.20 (9%) |
| Total Carbohydrates (g) | 16.34 | 9.95 | 4.35 | 6.14 | 9.40 | 3.35 | 8.54 | 14.02 | 9.28 | 9.51 |
| Dietary Fiber (g) | 5.7 (20%) | 3.8 (14%) | 7.07 (25%) | 0.8 (3%) | 0.8 (3%) | 0.4 (1%) | 5.2 (19%) | 4.3 (15%) | 2.3 (8%) | 5.0 (18%) |
| Sugar (g) | 0.71 | - | 2.7 | 0.49 | - | - | 2.58 | 3.41 | - | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | - | 15.3 (17%) | 18.6 (21%) | 7.8 (9%) | 12.0 (13%) | 5.4 (6%) | 1.5 (2%) | 2.8 (3%) | 1.3 (1%) | 0.6 (1%) |
| Thiamin (mg) | 0.048 (4%) | 0.234 (20%) | 0.278 (23%) | 0.193 (16%) | 0.420 (35%) | 0.119 (10%) | 0.133 (11%) | 0.406 (34%) | 0.121 (10%) | 0.028 (2%) |
| Riboflavin (mg) | 0.018 (1%) | 0.139 (11%) | 0.112 (9%) | 0.050 (4%) | 0.190 (15%) | 0.041 (3%) | 0.245 (19%) | 0.405 (31%) | 0.214 (16%) | 0.041 (3%) |
| Niacin (mg) | 0.448 (2%) | 1.125 (6%) | 1.056 (5%) | 1.026 (5%) | 1.100 (6%) | 0.402 (2%) | 0.343 (2%) | 0.755 (4%) | 0.299 (1%) | 0.400 (2%) |
| Pantothenic Acid (mg) | 0.212 (4%) | 0.115 (2%) | 0.094 (2%) | 0.698 (14%) | 1.186 (24%) | 0.325 (7%) | 0.154 (3%) | 0.369 (7%) | 0.134 (3%) | 0.128 (3%) |
| Vitamin B6 (mg) | 0.129 (8%) | 0.054 (3%) | 0.042 (2%) | 0.099 (6%) | 0.168 (10%) | 0.062 (4%) | 0.201 (12%) | 0.175 (10%) | 0.064 (4%) | 0.059 (3%) |
| Folate (mcg) | - | 100 (25%) | 106 (27%) | 75 (19%) | 127 (32%) | 60 (15%) | 46 (12%) | 174 (44%) | 58 (15%) | 60 (15%) |
| Vitamin B12 (mcg) | - | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | - | 140 (3%) | 115 (2%) | 38 (1%) | 17 | 4 | 8 | 10 | 0 | 0 |
| Vitamin E (mg) | 0.11 | - | - | 0.20 (1%) | - | - | 0.30 (1%) | 0.40 (1%) | - | - |
| Vitamin K (mcg) | - | - | - | 66.4 (55%) | - | - | 16.5 (14%) | 21.9 (18%) | 10.5 (9%) | - |
| Minerals | ||||||||||
| Calcium (mg) | 42 (3%) | 130 (10%) | 126 (10%) | 55 (4%) | 82 (6%) | 23 (2%) | 88 (7%) | 129 (10%) | 40 (3%) | 39 (3%) |
| Iron (mg) | 2.06 (11%) | 2.25 (13%) | 2.27 (13%) | 1.23 (7%) | 0.40 (2%) | 0.73 (4%) | 4.42 (25%) | 7.30 (41%) | 1.12 (6%) | 1.11 (6%) |
| Magnesium (mg) | 46 (12%) | 54 (14%) | 42 (11%) | 56 (14%) | 96 (24%) | 25 (6%) | 74 (19%) | 130 (33%) | 65 (16%) | 41 (10%) |
| Phosphorus (mg) | 138 (11%) | 142 (11%) | 124 (10%) | 127 (10%) | 216 (17%) | 57 (5%) | 211 (17%) | 327 (26%) | 184 (15%) | 103 (8%) |
| Potassium (mg) | 416 (9%) | 485 (10%) | 397 (8%) | 334 (7%) | 567 (12%) | 169 (4%) | 443 (9%) | 836 (18%) | 387 (8%) | 417 (9%) |
| Sodium (mg) | 520 (23%) | 13 (1%) | 10 | 9 | 14 (1%) | 5 | 1 | 1 | 1 | 1 |
| Zinc (mg) | 0.90 (8%) | 0.82 (7%) | 0.63 (6%) | 0.98 (9%) | 2.10 (19%) | 0.41 (4%) | 0.99 (9%) | 2.27 (21%) | 1.35 (12%) | 0.89 (8%) |
| Copper (mg) | 0.207 (23%) | 0.105 (12%) | 0.082 (9%) | 0.310 (34%) | 0.527 (59%) | 0.149 (17%) | 0.350 (39%) | 0.771 (86%) | 0.306 (34%) | 0.235 (26%) |
| Manganese (mg) | 0.402 (17%) | 0.452 (20%) | 0.350 (15%) | 0.667 (29%) | 1.133 (49%) | 0.246 (11%) | 0.709 (31%) | 1.170 (51%) | 0.619 (27%) | 0.612 (27%) |
| Selenium (mcg) | 6.8 (12%) | 1.3 (2%) | 1.0 (2%) | 0.6 (1%) | 0.6 (1%) | 0.2 | 6.3 (11%) | 8.3 (15%) | 5.5 (10%) | 5.4 (10%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.172 (1%) | 0.666 (3%) | 0.503 (3%) | 0.580 (3%) | 0.985 (5%) | 0.325 (2%) | 1.115 (6%) | 1.341 (7%) | 0.887 (4%) | 1.042 (5%) |
| Monounsaturated Fat (g) | 0.249 | 1.088 | 0.822 | 0.948 | 1.609 | 0.531 | 1.704 | 2.048 | 1.354 | 1.590 |
| Polyunsaturated Fat (g) | 0.570 | 2.710 | 2.048 | 2.362 | 4.009 | 1.324 | 4.355 | 5.234 | 3.461 | 4.065 |
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.
