Legumes
ad..fa, fr..le, le..mu, na..pe, pe..pi, re..so, wi..ye
| adzuki beans | baked beans (1) (canned) |
black beans | chickpeas (garbanzo beans) | chickpeas (canned) |
cowpeas (black-eyed peas) | cowpeas, immature seeds | cranberry (roman) beans | fava beans | fava beans (canned) |
|
| Serving Size | 1/2 cup (115 g) | 1/2 cup (127 g) | 1/2 cup (86 g) | 1/2 cup (82 g) | 1/2 cup (120 g) | 1/2 cup (85.5 g) | 1/2 cup (82.5 g) | 1/2 cup (88.5 g) | 1/2 cup (85 g) | 1/2 cup (128 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 147 | 119 | 114 | 134 | 143 | 99 | 80 | 120 | 94 | 91 |
| Protein (g) | 8.65 (17%) | 6.03 (12%) | 7.62 (15%) | 7.27 (15%) | 5.94 (12%) | 6.61 (13%) | 2.62 (5%) | 8.27 (17%) | 6.46 (13%) | 7.00 (14%) |
| Total Fat (g) | 0.12 | 0.47 (1%) | 0.46 (1%) | 2.12 (3%) | 1.37 (2%) | 0.45 (1%) | 0.31 | 0.41 (1%) | 0.34 | 0.28 |
| Total Carbohydrates (g) | 28.49 | 26.85 | 20.39 | 22.48 | 27.13 | 17.75 | 16.76 | 21.65 | 16.70 | 15.88 |
| Dietary Fiber (g) | 8.4 (30%) | 5.2 (19%) | 7.5 (27%) | 6.2 (22%) | 5.3 (19%) | 5.6 (20%) | 4.1 (15%) | 8.8 (31%) | 4.6 (16%) | 4.7 (17%) |
| Sugar (g) | - | 10.11 | - | 3.94 | - | 2.82 | 2.66 | - | 1.55 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 0 | 0 | 1.1 (1%) | 4.6 (5%) | 0.3 | 1.8 (2%) | 0 | 0.3 | 2.3 (3%) |
| Thiamin (mg) | 0.132 (11%) | 0.122 (10%) | 0.210 (18%) | 0.095 (8%) | 0.035 (3%) | 0.173 (14%) | 0.083 (7%) | 0.186 (16%) | 0.082 (7%) | 0.026 (2%) |
| Riboflavin (mg) | 0.074 (6%) | 0.050 (4%) | 0.051 (4%) | 0.052 (4%) | 0.040 (3%) | 0.047 (4%) | 0.122 (9%) | 0.061 (5%) | 0.076 (6%) | 0.064 (5%) |
| Niacin (mg) | 0.825 (4%) | 0.544 (3%) | 0.434 (2%) | 0.431 (2%) | 0.166 (1%) | 0.423 (2%) | 1.157 (6%) | 0.456 (2%) | 0.604 (3%) | 1.229 (6%) |
| Pantothenic Acid (mg) | 0.494 (10%) | 0.274 (5%) | 0.208 (4%) | 0.235 (5%) | 0.359 (7%) | 0.351 (7%) | 0.127 (3%) | 0.212 (4%) | 0.133 (3%) | 0.152 (3%) |
| Vitamin B6 (mg) | 0.110 (6%) | 0.107 (6%) | 0.059 (3%) | 0.114 (7%) | 0.568 (33%) | 0.086 (5%) | 0.054 (3%) | 0.072 (4%) | 0.061 (4%) | 0.058 (3%) |
| Folate (mcg) | 139 (35%) | 15 (4%) | 128 (32%) | 141 (35%) | 80 (20%) | 178 (45%) | 105 (26%) | 183 (46%) | 88 (22%) | 42 (11%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 7 | 137 (3%) | 5 | 22 | 25 (1%) | 13 | 653 (13%) | 0 | 13 | 13 |
| Vitamin E (mg) | - | 0.19 (1%) | - | 0.29 (1%) | - | 0.24 (1%) | 0.18 (1%) | - | 0.02 | - |
| Vitamin K (mcg) | - | 1.0 (1%) | - | 3.3 (3%) | - | 1.5 (1%) | 21.9 (18%) | - | 2.5 (2%) | - |
| Minerals | ||||||||||
| Calcium (mg) | 32 (2%) | 43 (3%) | 23 (2%) | 40 (3%) | 38 (3%) | 21 (2%) | 106 (8%) | 44 (3%) | 31 (2%) | 33 (3%) |
| Iron (mg) | 2.30 (13%) | 1.51 (8%) | 1.81 (10%) | 2.37 (13%) | 1.62 (9%) | 2.15 (12%) | 0.92 (5%) | 1.85 (10%) | 1.27 (7%) | 1.28 (7%) |
| Magnesium (mg) | 60 (15%) | 34 (9%) | 60 (15%) | 39 (10%) | 35 (9%) | 45 (11%) | 43 (11%) | 44 (11%) | 37 (9%) | 41 (10%) |
| Phosphorus (mg) | 193 (15%) | 94 (8%) | 120 (10%) | 138 (11%) | 108 (9%) | 133 (11%) | 42 (3%) | 119 (10%) | 106 (8%) | 101 (8%) |
| Potassium (mg) | 612 (13%) | 284 (6%) | 305 (6%) | 239 (5%) | 206 (4%) | 238 (5%) | 345 (7%) | 342 (7%) | 228 (5%) | 310 (7%) |
| Sodium (mg) | 9 | 436 (19%) | 1 | 6 | 359 (16%) | 3 | 3 | 1 | 4 | 580 (25%) |
| Zinc (mg) | 2.04 (19%) | 2.90 (26%) | 0.96 (9%) | 1.25 (11%) | 1.27 (12%) | 1.10 (10%) | 0.85 (8%) | 1.01 (9%) | 0.86 (8%) | 0.79 (7%) |
| Copper (mg) | 0.343 (38%) | 0.184 (20%) | 0.180 (20%) | 0.289 (32%) | 0.209 (23%) | 0.229 (25%) | 0.110 (12%) | 0.204 (23%) | 0.220 (24%) | 0.140 (16%) |
| Manganese (mg) | 0.659 (29%) | 0.138 (6%) | 0.382 (17%) | 0.845 (37%) | 0.725 (32%) | 0.406 (18%) | 0.472 (21%) | 0.327 (14%) | 0.358 (16%) | 0.369 (16%) |
| Selenium (mcg) | 1.4 (3%) | 6.3 (11%) | 1.0 (2%) | 3.0 (5%) | 3.4 (6%) | 2.1 (4%) | 2.1 (4%) | 1.2 (2%) | 2.2 (4%) | 2.3 (4%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.041 | 0.090 | 0.120 (1%) | 0.221 (1%) | 0.142 (1%) | 0.118 (1%) | 0.079 | 0.105 (1%) | 0.056 | 0.047 |
| Monounsaturated Fat (g) | - | 0.121 | 0.040 | 0.478 | 0.308 | 0.038 | 0.028 | 0.035 | 0.067 | 0.056 |
| Polyunsaturated Fat (g) | - | 0.154 | 0.199 | 0.948 | 0.612 | 0.192 | 0.133 | 0.176 | 0.139 | 0.115 |
1) Baked beans in this table are the "plain" or "vegetarian" version.
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.
