HappyCow's Vegetarian Guide

 Nutritive Content of Legumes

Evaluation of Nutritive Content

In 100g raw/dry

 Beans Adzuki

Beans Black

Beans French

Beans Great Northern

Beans Kidney

Beans Mung

Beans Navy

Beans Small White

Beans White

Chickpeas

Lentils

Lentils, pink

Peanuts, all types

Peas, split

Needs per meal for a 60kg

adult for 2 meals/day

Needs per meal for a 10-12 years old or a 30-40kg child for three meals/day

Water g

13.44

11.02

10.77

10.70

11.75

9.05

12.36

11.71

11.32

11.53

11.19

11.79

6.50

11.27

   

Energy kcal

329

341

343

339

337

347

335

336

333

364

338

346

567

341

   

Protein g

19.87

21.6

18.81

21.86

22.53

23.86

22.33

21.11

23.36

19.3

28.06

24.95

25.8

24.55

   

Tryptophan g

0.191

0.256

0.223

0.259

0.267

0.260

0.264

0.250

0.277

0.185

0.251

0.223

0.250

0.275

   

Rectified Tryptophan g

0.118

0.168

0.146

0.170

0.175

0.149

0.174

0.164

0.182

0.154

0.182

0.162

0.194

.0187

0.090

0.040-0.053

Methionine/Cystine g

0.394

0.560

0.488

0.567

0.584

0.496

0.579

0.547

0.605

0.512

0.606

0.539

0.648

0.624

0.300

0.220-0.293

Phenylalanine/Tyrosine g

1.643

1.776

1.547

1.797

1.852

2.157

1.837

1.735

1.921

1.513

1.733

1.897

2.386

1.843

Rectified Phenyl. /Tyro. g

0.630

0.896

0.780

0.907

0.934

0.794

0.926

0.875

0.968

0.819

0.970

0.862

1.037

0.998

0.480

0.220-0.293

Lysine g

1.497

1.483

1.291

1.500

1.547

1.664

1.533

1.449

1.603

1.291

1.957

1.740

0.926

1.772

Rectified Lysine  g

0.475

0.675

0.588

0.683

0.704

0.596

0.698

0.659

0.729

0.617

0.730

0.649

0.780

0.752

0.360

0.440-0.587

Lipids g

0.53

1.42

2.02

1.14

0.83

1.15

1.28

1.18

0.85

6.04

0.96

2.17

49.24

1.16

   

Carbohydrates g

62.9

62.37

64.11

62.37

61.30

62.62

60.65

62.25

60.27

60.66

57.09

59.15

16.13

60.38

   

Fibers g

12.7

15.2

25.2

20.2

15.2

16.3

24.4

24.9

15.2

17.4

30.5

10.8

8.5

25.5

   

Calcium mg

66

123

186

175

83

132

155

173

240

105

51

41

9.2

55

   

Iron mg

4.98

5.02

3.4

5.47

6.69

6.74

6.44

7.73

10.44

6.24

9.02

7.56

4.58

4.43

   

Magnesium mg

127

171

188

189

138

189

173

183

190

115

107

72

168

115

   

Phosphorus mg

381

352

304

447

406

367

443

445

301

366

454

294

376

366

   

Potassium mg

1254

1483

1316

1387

1359

1246

1140

1542

1795

875

905

578

705

981

   

Sodium mg

5

5

18

14

12

15

14

12

16

24

10

7

18

15

   

Zinc mg

5.04

3.65

1.9

2.31

2.79

2.68

2.54

2.81

3.67

3.43

3.61

3.9

3.27

3.01

   

Copper mg

1.094

0.841

0.44

0.837

0.699

0.941

0.879

0.635

0.984

0.847

0.852

1.303

1.144

0.866

   

Manganese mg

1.730

1.060

1.2

1.423

1.111

1.035

1.309

1.278

1.796

2.204

1.429

1.417

1.934

1.391

   

Selenium mcg

3.1

3.2

12.9

12.9

3.2

8.2

11

12.8

12.8

8.2

8.2

8.2

7.2

1.6

   

Isoflavones mg

-

0

-

0

0.06

-

0.21

0.74

-

0.10

0.01

-

0.26

2.42

   

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