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100 Gram Tables >>

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 1/2 cup (121g) 1/2 cup (90g) 1/4 cup (64g) 1 cup (94g) 100g 1/2 cup (35g) 1/2 cup (86g) 1/4 cup (46.5g) 1 oz (28.35g) 1 oz (28.35g)
Macronutrients                    
Calories (kcal) 100 127 94 76 125 43 149 207 128 134
Protein (g) 6.39 (13%) 11.12 (22%) 8.29 (17%) 7.96 (16%) 13.10 (26%) 4.58 (9%) 14.31 (29%) 16.97 (34%) 11.22 (22%) 9.98 (20%)
Total Fat (g) 1.05 (2%) 5.76 (9%) 8.29 (13%) 4.18 (6%) 7.10 (11%) 2.35 (4%) 7.71 (12%) 9.27 (14%) 6.13 (9%) 7.20 (11%)
Total Carbohydrates (g) 16.34 9.95 4.35 6.14 9.40 3.35 8.54 14.02 9.28 9.51
Dietary Fiber (g) 5.7 (23%) 3.8 (15%) 7.07 (28%) 0.8 (3%) 0.8 (3%) 0.4 (2%) 5.2 (21%) 4.3 (17%) 2.3 (9%) 5.0 (20%)
Sugar (g) 0.71 - 2.7 0.49 - - 2.58 3.41 - -
Vitamins                    
Vitamin C (mg) - 15.3 (26%) 18.6 (31%) 7.8 (13%) 12.0 (20%) 5.4 (9%) 1.5 (3%) 2.8 (5%) 1.3 (2%) 0.6 (1%)
Thiamin (mg) 0.048 (3%) 0.234 (16%) 0.278 (19%) 0.193 (13%) 0.420 (28%) 0.119 (8%) 0.133 (9%) 0.406 (27%) 0.121 (8%) 0.028 (2%)
Riboflavin (mg) 0.018 (1%) 0.139 (8%) 0.112 (7%) 0.050 (3%) 0.190 (11%) 0.041 (2%) 0.245 (14%) 0.405 (24%) 0.214 (13%) 0.041 (2%)
Niacin (mg) 0.448 (2%) 1.125 (6%) 1.056 (5%) 1.026 (5%) 1.100 (6%) 0.402 (2%) 0.343 (2%) 0.755 (4%) 0.299 (1%) 0.400 (2%)
Pantothenic Acid (mg) 0.212 (2%) 0.115 (1%) 0.094 (1%) 0.698 (7%) 1.186 (12%) 0.325 (3%) 0.154 (2%) 0.369 (4%) 0.134 (1%) 0.128 (1%)
Vitamin B6 (mg) 0.129 (6%) 0.054 (3%) 0.042 (2%) 0.099 (5%) 0.168 (8%) 0.062 (3%) 0.201 (10%) 0.175 (9%) 0.064 (3%) 0.059 (3%)
Folate (mcg) - 100 (25%) 106 (27%) 75 (19%) 127 (32%) 60 (15%) 46 (12%) 174 (44%) 58 (15%) 60 (15%)
Vitamin B12 (mcg) - 0 0 0 0 0 0 0 0 0
Vitamin A (IU) - 140 (3%) 115 (2%) 38 (1%) 17 4 8 10 0 0
Vitamin E (mg) 0.11 - - 0.20 (1%) - - 0.30 (1%) 0.40 (1%) - -
Vitamin K (mcg) - - - 66.4 (83%) - - 16.5 (21%) 21.9 (27%) 10.5 (13%) -
Minerals                    
Calcium (mg) 42 (4%) 130 (13%) 126 (13%) 55 (6%) 82 (8%) 23 (2%) 88 (9%) 129 (13%) 40 (4%) 39 (4%)
Iron (mg) 2.06 (11%) 2.25 (13%) 2.27 (13%) 1.23 (7%) 0.40 (2%) 0.73 (4%) 4.42 (25%) 7.30 (41%) 1.12 (6%) 1.11 (6%)
Magnesium (mg) 46 (12%) 54 (14%) 42 (11%) 56 (14%) 96 (24%) 25 (6%) 74 (19%) 130 (33%) 65 (16%) 41 (10%)
Phosphorus (mg) 138 (14%) 142 (14%) 124 (12%) 127 (13%) 216 (22%) 57 (6%) 211 (21%) 327 (33%) 184 (18%) 103 (10%)
Potassium (mg) 416 (12%) 485 (14%) 397 (11%) 334 (10%) 567 (16%) 169 (5%) 443 (13%) 836 (24%) 387 (11%) 417 (12%)
Sodium (mg) 520 (22%) 13 (1%) 10 9 14 (1%) 5 1 1 1 1
Zinc (mg) 0.90 (6%) 0.82 (5%) 0.63 (4%) 0.98 (7%) 2.10 (14%) 0.41 (3%) 0.99 (7%) 2.27 (15%) 1.35 (9%) 0.89 (6%)
Copper (mg) 0.207 (10%) 0.105 (5%) 0.082 (4%) 0.310 (16%) 0.527 (26%) 0.149 (7%) 0.350 (18%) 0.771 (39%) 0.306 (15%) 0.235 (12%)
Manganese (mg) 0.402 (20%) 0.452 (23%) 0.350 (18%) 0.667 (33%) 1.133 (57%) 0.246 (12%) 0.709 (35%) 1.170 (59%) 0.619 (31%) 0.612 (31%)
Selenium (mcg) 6.8 (10%) 1.3 (2%) 1.0 (1%) 0.6 (1%) 0.6 (1%) 0.2 6.3 (9%) 8.3 (12%) 5.5 (8%) 5.4 (8%)
Fatty Acids                    
Saturated Fat (g) 0.172 (1%) 0.666 (3%) 0.503 (3%) 0.580 (3%) 0.985 (5%) 0.325 (2%) 1.115 (6%) 1.341 (7%) 0.887 (4%) 1.042 (5%)
Monounsaturated Fat (g) 0.249 1.088 0.822 0.948 1.609 0.531 1.704 2.048 1.354 1.590
Polyunsaturated Fat (g) 0.570 2.710 2.048 2.362 4.009 1.324 4.355 5.234 3.461 4.065

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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