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100 Gram Tables >>

Legumes

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

  lentils
(sprouted, raw)
lentils
(sprouted, stir-fried)
lima beans, large lima beans, baby lima beans, immature seeds moth beans mung beans mung beans
(sprouted, raw)
mung beans
(sprouted, cooked)
mung beans
(sprouted, stir-fried)
Serving Size 1 cup (77g) 100g 1/2 cup (94g) 1/2 cup (91g) 1/2 cup (85g) 1/2 cup (88.5g) 1/2 cup (101g) 1 cup (104g) 1 cup (124g) 1 cup (124g)
Macronutrients                    
Calories (kcal) 82 101 108 115 105 104 106 31 26 62
Protein (g) 6.90 (14%) 8.80 (18%) 7.33 (15%) 7.32 (15%) 5.79 (12%) 6.91 (14%) 7.09 (14%) 3.16 (6%) 2.52 (5%) 5.33 (11%)
Total Fat (g) 0.42 (1%) 0.45 (1%) 0.36 (1%) 0.35 (1%) 0.27 0.49 (1%) 0.38 (1%) 0.19 0.11 0.26
Total Carbohydrates (g) 17.05 21.25 19.63 21.21 20.09 18.55 19.34 6.18 5.20 13.13
Dietary Fiber (g) - - 6.6 (26%) 7.0 (28%) 4.5 (18%) - 7.7 (31%) 1.9 (8%) 1.0 (4%) 2.4 (10%)
Sugar (g) - - 2.73 - 1.39 - 2.02 4.30 3.52 -
Vitamins                    
Vitamin C (mg) 12.7 (21%) 12.6 (21%) 0 0 8.6 (14%) 0.9 (2%) 1.0 (2%) 13.7 (23%) 14.1 (24%) 19.8 (33%)
Thiamin (mg) 0.176 (12%) 0.220 (15%) 0.151 (10%) 0.147 (10%) 0.119 (8%) 0.110 (7%) 0.166 (11%) 0.087 (6%) 0.062 (4%) 0.174 (12%)
Riboflavin (mg) 0.099 (6%) 0.090 (5%) 0.052 (3%) 0.050 (3%) 0.082 (5%) 0.020 (1%) 0.062 (4%) 0.129 (8%) 0.126 (7%) 0.223 (13%)
Niacin (mg) 0.869 (4%) 1.200 (6%) 0.396 (2%) 0.601 (3%) 0.884 (4%) 0.591 (3%) 0.583 (3%) 0.779 (4%) 1.013 (5%) 1.488 (7%)
Pantothenic Acid (mg) 0.445 (4%) 0.571 (6%) 0.397 (4%) 0.430 (4%) 0.218 (2%) 0.346 (3%) 0.414 (4%) 0.395 (4%) 0.301 (3%) 0.693 (7%)
Vitamin B6 (mg) 0.146 (7%) 0.164 (8%) 0.151 (8%) 0.071 (4%) 0.164 (8%) 0.082 (4%) 0.068 (3%) 0.092 (5%) 0.067 (3%) 0.161 (8%)
Folate (mcg) 77 (19%) 67 (17%) 78 (20%) 136 (34%) 22 (6%) 127 (32%) 161 (40%) 63 (16%) 36 (9%) 87 (22%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 35 (1%) 41 (1%) 0 0 258 (5%) 9 24 22 16 38 (1%)
Vitamin E (mg) - - 0.17 (1%) - 0.12 - 0.15 (1%) 0.10 0.09 -
Vitamin K (mcg) - - 1.9 (2%) - 5.3 (7%) - 2.7 (3%) 34.3 (43%) 28.1 (35%) -
Minerals                    
Calcium (mg) 19 (2%) 14 (1%) 16 (2%) 26 (3%) 27 (3%) 3 27 (3%) 14 (1%) 15 (2%) 16 (2%)
Iron (mg) 2.47 (14%) 3.10 (17%) 2.25 (13%) 2.18 (12%) 2.08 (12%) 2.78 (15%) 1.41 (8%) 0.95 (5%) 0.81 (5%) 2.36 (13%)
Magnesium (mg) 28 (7%) 35 (9%) 40 (10%) 48 (12%) 63 (16%) 92 (23%) 48 (12%) 22 (6%) 17 (4%) 41 (10%)
Phosphorus (mg) 133 (13%) 153 (15%) 104 (10%) 116 (12%) 110 (11%) 133 (13%) 100 (10%) 56 (6%) 35 (4%) 98 (10%)
Potassium (mg) 248 (7%) 284 (8%) 478 (14%) 365 (10%) 484 (14%) 269 (8%) 269 (8%) 155 (4%) 125 (4%) 272 (8%)
Sodium (mg) 8 10 2 3 14 (1%) 9 2 6 12 (1%) 11
Zinc (mg) 1.16 (8%) 1.60 (11%) 0.89 (6%) 0.94 (6%) 0.67 (4%) 0.52 (3%) 0.85 (6%) 0.43 (3%) 0.58 (4%) 1.12 (7%)
Copper (mg) 0.271 (14%) 0.337 (17%) 0.221 (11%) 0.196 (10%) 0.259 (13%) 0.145 (7%) 0.158 (8%) 0.171 (9%) 0.151 (8%) 0.316 (16%)
Manganese (mg) 0.390 (20%) 0.502 (25%) 0.485 (24%) 0.532 (27%) 1.064 (53%) 0.466 (23%) 0.301 (15%) 0.196 (10%) 0.174 (9%) 0.362 (18%)
Selenium (mcg) 0.5 (1%) 0.6 (1%) 4.2 (6%) 4.5 (6%) 1.7 (2%) 2.5 (4%) 2.5 (4%) 0.6 (1%) 0.7 (1%) 0.7 (1%)
Fatty Acids                    
Saturated Fat (g) 0.044 0.053 0.084 0.080 0.062 0.110 (1%) 0.117 (1%) 0.048 0.031 0.048
Monounsaturated Fat (g) 0.080 0.095 0.032 0.031 0.016 0.039 0.055 0.023 0.015 0.069
Polyunsaturated Fat (g) 0.169 0.201 0.161 0.154 0.131 0.227 0.129 0.060 0.040 0.084

Please click here for more information about the nutrient content tables.

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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