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  • 100 Gram Table

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..

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