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 | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
Macronutrients | ||||||||||
Calories (kcal) | 118 | 124 | 98 | 121 | 149 | 143 | 86 | 162 | 62 | 22 |
Protein (g) | 8.34 (17%) | 8.80 (18%) | 7.05 (14%) | 6.76 (14%) | 9.06 (18%) | 9.01 (18%) | 4.86 (10%) | 9.31 (19%) | 5.25 (11%) | 1.86 (4%) |
Total Fat (g) | 0.39 (1%) | 0.68 (1%) | 0.51 (1%) | 0.38 | 0.49 (1%) | 0.65 (1%) | 0.81 (1%) | 0.48 (1%) | 0.90 (1%) | 0.32 |
Total Carbohydrates (g) | 21.10 | 27.11 | 17.08 | 23.25 | 27.91 | 26.22 | 15.25 | 30.88 | 11.60 | 4.10 |
Dietary Fiber (g) | 8.3 (30%) | - | - | 6.7 (24%) | 5.3 (19%) | 9.0 (32%) | 4.6 (16%) | 8.6 (31%) | - | - |
Sugar (g) | 2.90 | - | - | - | 0.36 | 0.34 | 0.21 | - | - | - |
Vitamins | ||||||||||
Vitamin C (mg) | 0.4 | 10.4 (12%) | 6.6 (7%) | 0 | 0 | 0.8 (1%) | 0.9 (1%) | 0.7 (1%) | 21.7 (24%) | 6.1 (7%) |
Thiamin (mg) | 0.190 (16%) | 0.225 (19%) | 0.216 (18%) | 0.146 (12%) | 0.257 (21%) | 0.193 (16%) | 0.101 (8%) | 0.274 (23%) | 0.230 (19%) | 0.067 (6%) |
Riboflavin (mg) | 0.056 (4%) | 0.155 (12%) | 0.285 (22%) | 0.059 (5%) | 0.063 (5%) | 0.062 (5%) | 0.063 (5%) | 0.108 (8%) | 0.175 (13%) | 0.059 (5%) |
Niacin (mg) | 0.890 (4%) | 3.088 (15%) | 1.072 (5%) | 0.781 (4%) | 0.570 (3%) | 0.318 (2%) | 0.292 (1%) | 0.632 (3%) | 2.280 (11%) | 0.725 (4%) |
Pantothenic Acid (mg) | 0.595 (12%) | 1.029 (21%) | 0.683 (14%) | 0.319 (6%) | 0.299 (6%) | 0.210 (4%) | 0.136 (3%) | 0.258 (5%) | 0.740 (15%) | 0.235 (5%) |
Vitamin B6 (mg) | 0.048 (3%) | 0.265 (16%) | 0.128 (8%) | 0.050 (3%) | 0.175 (10%) | 0.229 (13%) | 0.074 (4%) | 0.194 (11%) | 0.171 (10%) | 0.054 (3%) |
Folate (mcg) | 65 (16%) | 144 (36%) | 36 (9%) | 111 (28%) | 168 (42%) | 172 (43%) | 60 (15%) | 34 (9%) | 118 (30%) | 29 (7%) |
Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Vitamin A (IU) | 7 | 166 (3%) | 107 (2%) | 3 | 0 | 0 | 0 | 0 | 2 | 1 |
Vitamin E (mg) | 0.03 | - | - | - | 0.98 (3%) | 0.94 (3%) | 0.57 (2%) | - | - | - |
Vitamin K (mcg) | 5.0 (4%) | - | - | - | 3.7 (3%) | 3.5 (3%) | 2.1 (2%) | - | - | - |
Minerals | ||||||||||
Calcium (mg) | 14 (1%) | 36 (3%) | 26 (2%) | 43 (3%) | 52 (4%) | 46 (4%) | 43 (3%) | 52 (4%) | 43 (3%) | 15 (1%) |
Iron (mg) | 1.29 (7%) | 2.26 (13%) | 1.67 (9%) | 1.11 (6%) | 2.30 (13%) | 2.09 (12%) | 1.46 (8%) | 2.71 (15%) | 1.97 (11%) | 0.66 (4%) |
Magnesium (mg) | 36 (9%) | 56 (14%) | 41 (10%) | 46 (12%) | 65 (16%) | 50 (13%) | 27 (7%) | 54 (14%) | 53 (13%) | 18 (5%) |
Phosphorus (mg) | 99 (8%) | 165 (13%) | 24 (2%) | 119 (10%) | 165 (13%) | 147 (12%) | 92 (7%) | 100 (8%) | 94 (8%) | 30 (2%) |
Potassium (mg) | 362 (8%) | 381 (8%) | 268 (6%) | 384 (8%) | 508 (11%) | 436 (9%) | 243 (5%) | 646 (14%) | 307 (7%) | 98 (2%) |
Sodium (mg) | 2 | 20 (1%) | 3 | 5 | 2 | 1 | 294 (13%) | 83 (4%) | 153 (7%) | 51 (2%) |
Zinc (mg) | 1.00 (9%) | 1.05 (10%) | 0.78 (7%) | 0.90 (8%) | 0.96 (9%) | 0.98 (9%) | 0.69 (6%) | 0.69 (6%) | 0.5 (5%) | 0.17 (2%) |
Copper (mg) | 0.181 (20%) | 0.272 (30%) | 0.020 (2%) | 0.269 (30%) | 0.271 (30%) | 0.219 (24%) | 0.140 (16%) | 0.088 (10%) | 0.320 (36%) | 0.107 (12%) |
Manganese (mg) | 0.396 (17%) | 0.438 (19%) | 0.325 (14%) | 0.501 (22%) | 0.548 (24%) | 0.453 (20%) | 0.229 (10%) | 0.493 (21%) | 0.366 (16%) | 0.123 (5%) |
Selenium (mcg) | 0.6 (1%) | 0.6 (1%) | 0.6 (1%) | 2.9 (5%) | 1.4 (3%) | 6.2 (11%) | 7.1 (13%) | 1.4 (3%) | 0.6 (1%) | 0.6 (1%) |
Fatty Acids | ||||||||||
Saturated Fat (g) | 0.054 | 0.124 (1%) | 0.090 | 0.083 | 0.126 (1%) | 0.136 (1%) | 0.167 (1%) | 0.058 | 0.109 (1%) | 0.039 |
Monounsaturated Fat (g) | 0.081 | 0.061 | 0.045 | 0.003 | 0.042 | 0.133 | 0.162 | 0.035 | 0.067 | 0.024 |
Polyunsaturated Fat (g) | 0.165 | 0.326 | 0.240 | 0.205 | 0.210 | 0.235 | 0.289 | 0.276 | 0.523 | 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.