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  • 100 Gram Table

Legumes

ad..fa, fr..le, le..mu, na..pe, pe..pi, re..so, wi..ye

french beans great northern beans great northern beans
(canned)
green beans, snap hyacinth beans kidney beans kidney beans
(canned)
kidney beans kidney beans
(sprouted, raw)
lentils
Serving Size 1/2 cup (88.5 g) 1/2 cup (88.5 g) 1/2 cup (131 g) 1/2 cup (62.5 g) 1/2 cup (97 g) 1/2 cup (88.5 g) 1/2 cup (128 g) 100 g 1/2 cup (92 g) 1/2 cup (99 g)
Macronutrients            
Calories (kcal) 114 104 149 22 113 112 108 33 27 115
Protein (g) 6.24 (12%) 7.37 (15%) 9.65 (19%) 1.18 (2%) 7.90 (16%) 7.67 (15%) 6.68 (13%) 4.83 (10%) 3.86 (8%) 8.93 (18%)
Total Fat (g) 0.67 (1%) 0.40 (1%) 0.51 (1%) 0.17 0.56 (1%) 0.44 (1%) 0.77 (1%) 0.58 (1%) 0.46 (1%) 0.38
Total Carbohydrates (g) 21.26 18.66 27.54 4.92 20.08 20.18 18.56 4.72 3.77 19.93
Dietary Fiber (g) 8.3 (30%) 6.2 (22%) 6.4 (23%) 2.0 (7%) - 5.7 (20%) 6.8 (24%) - - 7.8 (28%)
Sugar (g) - - - 0.97 - 0.28 2.37 - - 1.78
Vitamins            
Vitamin C (mg) 1.1 (1%) 1.2 (1%) 1.7 (2%) 6.1 (7%) 0 1.1 (1%) 1.5 (2%) 35.6 (40%) 35.6 (40%) 1.5 (2%)
Thiamin (mg) 0.115 (10%) 0.140 (12%) 0.187 (16%) 0.046 (4%) 0.262 (22%) 0.142 (12%) 0.148 (12%) 0.362 (30%) 0.340 (28%) 0.167 (14%)
Riboflavin (mg) 0.055 (4%) 0.052 (4%) 0.079 (6%) 0.061 (5%) 0.036 (3%) 0.051 (4%) 0.065 (5%) 0.273 (21%) 0.230 (18%) 0.072 (6%)
Niacin (mg) 0.483 (2%) 0.603 (3%) 0.604 (3%) 0.384 (2%) 0.399 (2%) 0.512 (3%) 0.526 (3%) 3.024 (15%) 2.686 (13%) 1.049 (5%)
Pantothenic Acid (mg) 0.196 (4%) 0.235 (5%) 0.364 (7%) 0.046 (1%) 0.307 (6%) 0.195 (4%) 0.177 (4%) 0.381 (8%) 0.339 (7%) 0.632 (13%)
Vitamin B6 (mg) 0.093 (5%) 0.104 (6%) 0.139 (8%) 0.035 (2%) 0.036 (2%) 0.106 (6%) 0.095 (6%) 0.093 (5%) 0.078 (5%) 0.176 (10%)
Folate (mcg) 66 (17%) 90 (23%) 106 (27%) 21 (5%) 4 (1%) 115 (29%) 46 (12%) 47 (12%) 54 (14%) 179 (45%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 3 1 0 438 (9%) 0 0 0 2 2 8
Vitamin E (mg) - - - 0.28 (1%) - 0.03 0.03 - - 0.11
Vitamin K (mcg) - - - 10.0 (8%) - 7.4 (6%) 5.2 (4%) - - 1.7 (1%)
Minerals            
Calcium (mg) 56 (4%) 60 (5%) 69 (5%) 28 (2%) 39 (3%) 31 (2%) 44 (3%) 19 (1%) 16 (1%) 19 (1%)
Iron (mg) 0.96 (5%) 1.89 (11%) 2.06 (11%) 0.41 (2%) 4.44 (25%) 1.96 (11%) 1.50 (8%) 0.89 (5%) 0.75 (4%) 3.30 (18%)
Magnesium (mg) 50 (13%) 44 (11%) 67 (17%) 11 (3%) 80 (20%) 37 (9%) 35 (9%) 23 (6%) 19 (5%) 36 (9%)
Phosphorus (mg) 90 (7%) 146 (12%) 178 (14%) 18 (1%) 116 (9%) 122 (10%) 115 (9%) 38 (3%) 34 (3%) 178 (14%)
Potassium (mg) 327 (7%) 346 (7%) 460 (10%) 91 (2%) 327 (7%) 358 (8%) 303 (6%) 194 (4%) 172 (4%) 365 (8%)
Sodium (mg) 5 2 5 1 7 1 379 (16%) 7 6 2
Zinc (mg) 0.57 (5%) 0.78 (7%) 0.85 (8%) 0.16 (1%) 2.76 (25%) 0.89 (8%) 0.59 (5%) 0.44 (4%) 0.37 (3%) 1.26 (11%)
Copper (mg) 0.102 (11%) 0.219 (24%) 0.210 (23%) 0.036 (4%) 0.331 (37%) 0.191 (21%) 0.173 (19%) 0.174 (19%) 0.146 (16%) 0.248 (28%)
Manganese (mg) 0.338 (15%) 0.458 (20%) 0.534 (23%) 0.178 (8%) 0.468 (20%) 0.381 (17%) 0.215 (9%) 0.199 (9%) 0.167 (7%) 0.489 (21%)
Selenium (mcg) 1.1 (2%) 3.6 (7%) 5.4 (10%) 0.1 2.7 (5%) 1.0 (2%) 1.2 (2%) 0.6 (1%) 0.6 (1%) 2.8 (5%)
Fatty Acids            
Saturated Fat (g) 0.073 0.124 (1%) 0.157 (1%) 0.039 0.096 0.064 0.180 (1%) 0.083 0.066 0.052
Monounsaturated Fat (g) 0.046 0.019 0.024 0.007 - 0.035 0.489 0.045 0.036 0.063
Polyunsaturated Fat (g) 0.401 0.165 0.211 0.091 - 0.243 0.337 0.318 0.254 0.173

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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