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 | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 140 | 113 | 67 | 78 | 567 | 585 | 581 | 84 | 78 | 42 |
| Protein (g) | 8.23 (16%) | 7.53 (15%) | 6.15 (12%) | 7.07 (14%) | 25.80 (52%) | 23.68 (47%) | 26.35 (53%) | 5.36 (11%) | 5.15 (10%) | 3.27 (7%) |
| Total Fat (g) | 0.62 (1%) | 0.43 (1%) | 0.70 (1%) | 0.81 (1%) | 49.24 (63%) | 49.66 (64%) | 49.30 (63%) | 0.22 | 0.27 | 0.23 |
| Total Carbohydrates (g) | 26.05 | 20.45 | 13.05 | 15.01 | 16.13 | 21.51 | 18.92 | 15.63 | 14.26 | 7.05 |
| Dietary Fiber (g) | 10.5 (38%) | 5.1 (18%) | - | - | 8.5 (30%) | 8.0 (29%) | 6.9 (25%) | 5.5 (20%) | 5.5 (20%) | 2.8 (10%) |
| Sugar (g) | 0.37 | 0.28 | - | - | 3.97 | 4.18 | 4.16 | 5.93 | 4.65 | 3.99 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0.9 (1%) | 0.7 (1%) | 18.8 (21%) | 17.3 (19%) | 0 | 0 | 0 | 14.2 (16%) | 9.9 (11%) | 47.9 (53%) |
| Thiamin (mg) | 0.237 (20%) | 0.141 (12%) | 0.390 (33%) | 0.381 (32%) | 0.640 (53%) | 0.438 (37%) | 0.253 (21%) | 0.259 (22%) | 0.283 (24%) | 0.128 (11%) |
| Riboflavin (mg) | 0.066 (5%) | 0.055 (4%) | 0.215 (17%) | 0.235 (18%) | 0.135 (10%) | 0.098 (8%) | 0.108 (8%) | 0.149 (11%) | 0.100 (8%) | 0.076 (6%) |
| Niacin (mg) | 0.649 (3%) | 0.487 (2%) | 1.220 (6%) | 1.263 (6%) | 12.066 (60%) | 13.525 (68%) | 14.277 (71%) | 2.021 (10%) | 1.480 (7%) | 0.539 (3%) |
| Pantothenic Acid (mg) | 0.266 (5%) | 0.172 (3%) | 0.825 (17%) | 0.854 (17%) | 1.767 (35%) | 1.395 (28%) | 1.390 (28%) | 0.153 (3%) | 0.142 (3%) | 0.673 (13%) |
| Vitamin B6 (mg) | 0.138 (8%) | 0.103 (6%) | 0.191 (11%) | 0.198 (12%) | 0.348 (20%) | 0.256 (15%) | 0.255 (15%) | 0.216 (13%) | 0.113 (7%) | 0.144 (8%) |
| Folate (mcg) | 140 (35%) | 62 (16%) | 132 (33%) | 106 (27%) | 240 (60%) | 145 (36%) | 126 (32%) | 63 (16%) | 59 (15%) | 29 (7%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 4 | 4 | 0 | 0 | 0 | 801 (16%) | 2100 (42%) | 1030 (21%) |
| Vitamin E (mg) | 0.01 | 0.78 (3%) | - | - | 8.33 (28%) | 6.93 (23%) | 6.91 (23%) | 0.14 | 0.03 | 0.39 (1%) |
| Vitamin K (mcg) | 0.6 (1%) | 2.9 (2%) | - | - | 0 | 0 | 0 | 25.9 (22%) | 24.0 (20%) | 25.0 (21%) |
| Minerals | ||||||||||
| Calcium (mg) | 69 (5%) | 47 (4%) | 15 (1%) | 16 (1%) | 92 (7%) | 54 (4%) | 88 (7%) | 27 (2%) | 24 (2%) | 42 (3%) |
| Iron (mg) | 2.36 (13%) | 1.85 (10%) | 1.93 (11%) | 2.11 (12%) | 4.58 (25%) | 2.26 (13%) | 1.83 (10%) | 1.54 (9%) | 1.52 (8%) | 1.97 (11%) |
| Magnesium (mg) | 53 (13%) | 47 (12%) | 101 (25%) | 111 (28%) | 168 (42%) | 176 (44%) | 185 (46%) | 39 (10%) | 22 (6%) | 26 (7%) |
| Phosphorus (mg) | 144 (12%) | 134 (11%) | 100 (8%) | 103 (8%) | 376 (30%) | 358 (29%) | 517 (41%) | 117 (9%) | 77 (6%) | 55 (4%) |
| Potassium (mg) | 389 (8%) | 288 (6%) | 307 (7%) | 317 (7%) | 705 (15%) | 658 (14%) | 682 (15%) | 271 (6%) | 110 (2%) | 240 (5%) |
| Sodium (mg) | 0 | 448 (19%) | 13 (1%) | 14 (1%) | 18 (1%) | 6 | 6 | 3 | 72 (3%) | 4 |
| Zinc (mg) | 1.03 (9%) | 0.77 (7%) | 0.89 (8%) | 0.97 (9%) | 3.27 (30%) | 3.31 (30%) | 6.63 (60%) | 1.19 (11%) | 0.67 (6%) | 0.37 (3%) |
| Copper (mg) | 0.210 (23%) | 0.208 (23%) | 0.356 (40%) | 0.389 (43%) | 1.144 (127%) | 0.671 (75%) | 1.300 (144%) | 0.173 (19%) | 0.105 (12%) | 0.077 (9%) |
| Manganese (mg) | 0.527 (23%) | 0.375 (16%) | 0.408 (18%) | 0.446 (19%) | 1.934 (84%) | 2.083 (91%) | 2.062 (90%) | 0.525 (23%) | 0.279 (12%) | 0.168 (7%) |
| Selenium (mcg) | 2.9 (5%) | 5.8 (11%) | 0.6 (1%) | 0.6 (1%) | 7.2 (13%) | 7.5 (14%) | 7.5 (14%) | 1.9 (3%) | 1.0 (2%) | 0.7 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.098 | 0.112 (1%) | 0.085 | 0.098 | 6.834 (34%) | 6.893 (34%) | 6.843 (34%) | 0.039 | 0.049 | 0.044 |
| Monounsaturated Fat (g) | 0.142 | 0.038 | 0.052 | 0.060 | 24.429 | 24.640 | 24.462 | 0.019 | 0.024 | 0.023 |
| Polyunsaturated Fat (g) | 0.490 | 0.186 | 0.407 | 0.468 | 15.559 | 15.694 | 15.580 | 0.102 | 0.129 | 0.100 |
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..
