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 | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 83 | 141 | 147 | 81 | 125 | 122 | 173 | 446 | 451 | 471 |
| Protein (g) | 5.28 (11%) | 12.35 (25%) | 12.95 (26%) | 8.47 (17%) | 13.10 (26%) | 13.09 (26%) | 16.64 (33%) | 36.49 (73%) | 39.58 (79%) | 35.22 (70%) |
| Total Fat (g) | 0.87 (1%) | 6.40 (8%) | 6.80 (9%) | 4.45 (6%) | 7.10 (9%) | 6.70 (9%) | 8.97 (12%) | 19.94 (26%) | 21.62 (28%) | 25.40 (33%) |
| Total Carbohydrates (g) | 13.50 | 11.05 | 11.05 | 6.53 | 9.40 | 9.57 | 9.93 | 30.16 | 32.72 | 33.55 |
| Dietary Fiber (g) | 4.7 (17%) | 4.2 (15%) | 4.2 (15%) | 0.8 (3%) | 0.8 (3%) | 1.1 (4%) | 6.0 (21%) | 9.3 (33%) | 8.1 (29%) | 17.7 (63%) |
| Sugar (g) | 0.59 | - | - | 0.52 | - | - | 3.00 | 7.33 | - | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | - | 17.0 (19%) | 29.0 (32%) | 8.3 (9%) | 12.0 (13%) | 15.3 (17%) | 1.7 (2%) | 6.0 (7%) | 4.6 (5%) | 2.2 (2%) |
| Thiamin (mg) | 0.040 (3%) | 0.260 (22%) | 0.435 (36%) | 0.205 (17%) | 0.420 (35%) | 0.340 (28%) | 0.155 (13%) | 0.874 (73%) | 0.427 (36%) | 0.100 (8%) |
| Riboflavin (mg) | 0.015 (1%) | 0.155 (12%) | 0.175 (13%) | 0.053 (4%) | 0.190 (15%) | 0.118 (9%) | 0.285 (22%) | 0.870 (67%) | 0.755 (58%) | 0.145 (11%) |
| Niacin (mg) | 0.370 (2%) | 1.250 (6%) | 1.650 (8%) | 1.092 (5%) | 1.100 (6%) | 1.148 (6%) | 0.399 (2%) | 1.623 (8%) | 1.056 (5%) | 1.410 (7%) |
| Pantothenic Acid (mg) | 0.175 (4%) | 0.128 (3%) | 0.147 (3%) | 0.743 (15%) | 1.186 (24%) | 0.929 (19%) | 0.179 (4%) | 0.793 (16%) | 0.473 (9%) | 0.453 (9%) |
| Vitamin B6 (mg) | 0.107 (6%) | 0.060 (4%) | 0.065 (4%) | 0.105 (6%) | 0.168 (10%) | 0.176 (10%) | 0.234 (14%) | 0.377 (22%) | 0.225 (13%) | 0.208 (12%) |
| Folate (mcg) | - | 111 (28%) | 165 (41%) | 80 (20%) | 127 (32%) | 172 (43%) | 54 (14%) | 375 (94%) | 205 (51%) | 211 (53%) |
| Vitamin B12 (mcg) | - | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | - | 156 (3%) | 180 (4%) | 40 (1%) | 17 | 11 | 9 | 22 | 0 | 0 |
| Vitamin E (mg) | 0.09 | - | - | 0.21 (1%) | - | - | 0.35 (1%) | 0.85 (3%) | - | - |
| Vitamin K (mcg) | - | - | - | 70.6 (59%) | - | - | 19.2 (16%) | 47.0 (39%) | 37.0 (31%) | - |
| Minerals | ||||||||||
| Calcium (mg) | 35 (3%) | 145 (11%) | 197 (15%) | 59 (5%) | 82 (6%) | 67 (5%) | 102 (8%) | 277 (21%) | 140 (11%) | 138 (11%) |
| Iron (mg) | 1.70 (9%) | 2.50 (14%) | 3.55 (20%) | 1.31 (7%) | 0.40 (2%) | 2.10 (12%) | 5.14 (29%) | 15.70 (87%) | 3.95 (22%) | 3.90 (22%) |
| Magnesium (mg) | 38 (10%) | 60 (15%) | 65 (16%) | 60 (15%) | 96 (24%) | 72 (18%) | 86 (22%) | 280 (70%) | 228 (57%) | 145 (36%) |
| Phosphorus (mg) | 114 (9%) | 158 (13%) | 194 (16%) | 135 (11%) | 216 (17%) | 164 (13%) | 245 (20%) | 704 (56%) | 649 (52%) | 363 (29%) |
| Potassium (mg) | 344 (7%) | 539 (11%) | 620 (13%) | 355 (8%) | 567 (12%) | 484 (10%) | 515 (11%) | 1797 (38%) | 1364 (29%) | 1470 (31%) |
| Sodium (mg) | 430 (19%) | 14 (1%) | 15 (1%) | 10 | 14 (1%) | 14 (1%) | 1 | 2 | 2 | 4 |
| Zinc (mg) | 0.74 (7%) | 0.91 (8%) | 0.99 (9%) | 1.04 (9%) | 2.10 (19%) | 1.17 (11%) | 1.15 (10%) | 4.89 (44%) | 4.77 (43%) | 3.14 (29%) |
| Copper (mg) | 0.171 (19%) | 0.117 (13%) | 0.128 (14%) | 0.330 (37%) | 0.527 (59%) | 0.427 (47%) | 0.407 (45%) | 1.658 (184%) | 1.079 (120%) | 0.828 (92%) |
| Manganese (mg) | 0.332 (14%) | 0.502 (22%) | 0.547 (24%) | 0.710 (31%) | 1.133 (49%) | 0.702 (31%) | 0.824 (36%) | 2.517 (109%) | 2.184 (95%) | 2.158 (94%) |
| Selenium (mcg) | 5.6 (10%) | 1.4 (3%) | 1.5 (3%) | 0.6 (1%) | 0.6 (1%) | 0.6 (1%) | 7.3 (13%) | 17.8 (32%) | 19.3 (35%) | 19.1 (35%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.142 (1%) | 0.740 (4%) | 0.786 (4%) | 0.617 (3%) | 0.985 (5%) | 0.929 (5%) | 1.297 (6%) | 2.884 (14%) | 3.127 (16%) | 3.674 (18%) |
| Monounsaturated Fat (g) | 0.206 | 1.209 | 1.284 | 1.009 | 1.609 | 1.518 | 1.981 | 4.404 | 4.776 | 5.610 |
| Polyunsaturated Fat (g) | 0.471 | 3.011 | 3.200 | 2.513 | 4.009 | 3.783 | 5.064 | 11.255 | 12.207 | 14.339 |
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.
