Fruit nutrient chart - mineral and vitamin nutrition in fruits
Fruit nutrient chart - mineral and vitamin nutrition in fruits

Dr. Decuypere's Nutrient Charts
~~ Legumes Chart ~~

Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.

Click on the buttons below to visit each chart:

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds | Legumes | Proteins

Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.

Nut/Seed

Protein/Fiber

Minerals

Vitamins

Adzuki Beans

adzukibean nutritional information

100 grams of Adzuki Beans, boiled without salt contain 7.52 grams protein, 128 calories and 7.3 grams dietary fiber.

Potassium - 532 mg
Phosphorus - 168 mg
Calcium - 28 mg
Magnesium - 52 mg
Iron - 2 mg
Sodium - 8 mg
Selenium - 1.2 mcg
Zinc - 1.77 mg
Manganese - 0.573 mg
Copper - 0.298 mg
Also contains a small amount of other minerals.

Vitamin B1 (thiamine) - 0.115 mg
Vitamin B2 (riboflavin) - 0.064 mg
Niacin - 0.717 mg
Folate - 121 mcg
Pantothenic Acid - 0.430 mg
Vitamin B6 - 0.096 mg
Vitamin A - 6 IU
Contains some other vitamins in small amounts.

Black Beans

Black Bean nutritional information

100 grams of Black Beans, boiled without salt, contain 8.86 grams protein, 132 calories and 8.7 grams of dietary fiber.

Potassium - 355 mg
Phosphorus - 140 mg
Calcium - 27 mg
Magnesium - 70 mg
Iron - 2.1 mg
Sodium - 1 mg
Manganese - 0.444 mg
Zinc - 1.12 mg
Copper - 0.209 mg
Selenium - 1.2 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.244 mg
Vitamin B2 (riboflavin) - 0.059 mg
Niacin - 0.505 mg
Pantothenic Acid - 0.242 mg
Vitamin B6 - 0.069 mg
Folate - 149 mcg
Vitamin A - 6 IU
Contains some other vitamins in small amounts.

Black Eye or Cow Peas

Black Eye Peas nutritional information

100 grams of cooked, Black Eye Peas contain 7.73 grams protein, 116 calories and 6.5 grams dietary fiber.

Potassium - 278 mg
Phosphorus - 156 mg
Calcium - 24 mg
Magnesium - 53 mg
Iron - 2.51 mg
Sodium - 4 mg
Manganese - 0.475 mg
Zinc - 1.29 mg
Copper - 0.268 mg
Selenium - 2.5 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.202 mg
Vitamin B2 (riboflavin) - 0.055 mg
Niacin - 0.495 mg
Pantothenic Acid - 0.411 mg
Vitamin B6 - 0.1 mg
Folate - 208 mcg
Vitamin A - 15 IU
Vitamin E - 0.28 mg
Vitamin K - 1.7 mcg
Contains some other vitamins in small amounts.

Broad or Fava Beans

Broad Bean nutritional information

100 grams of Broad Beans contain 7.6 grams of protein, 110 calories and 5.4 grams of dietary fiber.

Potassium - 268 mg
Phosphorus - 125 mg
Calcium - 36 mg
Magnesium - 43 mg
Iron - 1.5 mg
Sodium - 5 mg
Manganese - 0.421 mg
Zinc - 1.01 mg
Copper - 0.259 mg
Selenium - 2.6 mcg
Also contains trace amounts of other minerals.

Vitamin C - 0.3 mg
Vitamin B1 (thiamine) - 0.097 mg
Vitamin B2 (riboflavin) - 0.089 mg
Niacin - 0.711 mg
Pantothenic Acid - 0.157 mg
Vitamin B6 - 0.072 mg
Folate - 104 mcg
Vitamin A - 15 IU
Vitamin E - 0.02 mg
Vitamin K - 2.9 mcg
Contains some other vitamins in small amounts.

Edamame

Edamame nutritional information

100 grams of frozen, unprepared Edamame contain 10.25 grams protein, 110 calories and 4.8 grams dietary fiber.

Potassium - 482 mg
Phosphorus - 161 mg
Calcium - 60 mg
Magnesium - 61 mg
Iron - 2.11 mg
Sodium - 6 mg
Manganese - 1.01 mg
Zinc - 1.32 mg
Copper - 0.324 mg
Also contains trace amounts of other minerals.

Vitamin C - 9.7 mg
Vitamin B1 (thiamine) - 0.15 mg
Vitamin B2 (riboflavin) - 0.265 mg
Niacin - 0.925 mg
Pantothenic Acid - 0.535 mg
Vitamin B6 - 0.135 mg
Folate - 303 mcg
Vitamin E - 0.72 mg
Vitamin K - 31.4 mcg
Contains some other vitamins in small amounts.

Chick Peas/Garbanzo Beans

Chick Peas nutritional information

100 grams of Garbanzo Beans, boiled without salt contain 8.86 grams protein, 164 calories and 7.6 grams of fiber.

Potassium - 291 mg
Phosphorus - 168 mg
Calcium - 49 mg
Magnesium - 48 mg
Iron - 2.89 mg
Sodium - 7 mg
Manganese - 1.03 mg
Zinc - 1.53 mg
Copper - 0.352 mg
Selenium - 3.7 mcg
Also contains trace amounts of other minerals.

Vitamin C - 1.3 mg
Vitamin B1 (thiamine) - 0.116 mg
Vitamin B2 (riboflavin) - 0.063 mg
Niacin - 0.526 mg
Pantothenic Acid - 0.286 mg
Vitamin B6 - 0.139 mg
Folate - 172 mcg
Vitamin A - 27 IU
Vitamin E - 0.35 mg
Vitamin K - 4 mcg
Contains some other vitamins in small amounts.

Kidney or Red Beans

Kidney Beanss nutritional information

100 grams of Kidney Beans, boiled without salt, contain 8.67 grams of protein, 127 calories and 7.3 grams dietary fiber.

Potassium - 403 mg
Phosphorus - 142 mg
Calcium - 28 mg
Magnesium - 45 mg
Iron - 2.94 mg
Sodium - 2 mg
Manganese - 0.477 mg
Zinc - 1.07 mg
Copper - 0.242 mg
Selenium - 1.2 mcg
Also contains trace amounts of other minerals.

Vitamin C - 1.2 mg
Vitamin B1 (thiamine) - 0.216 mg
Vitamin B2 (riboflavin) - 0.058 mg
Niacin - 0.578 mg
Pantothenic Acid - 0.22 mg
Vitamin B6 - 0.12 mg
Folate - 130 mcg
Vitamin E - 0.03 mg
Vitamin K - 8.4 mcg
Contains some other vitamins in small amounts.

Lima Beans

Lima Bean nutritional information

100 grams of Lima Beans, boiled without salt contain 7.80 grams of protein, 115 calories and 7.0 grams of dietary fiber.

Potassium - 508 mg
Phosphorus - 111 mg
Calcium - 17 mg
Magnesium - 43 mg
Iron - 2.39 mg
Sodium - 2 mg
Manganese - 0.516 mg
Zinc - 0.95 mg
Copper - 0.235 mg
Selenium - 4.5 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.161 mg
Vitamin B2 (riboflavin) - 0.055 mg
Niacin - 0.421 mg
Pantothenic Acid - 0.422 mg
Vitamin B6 - 0.161 mg
Folate - 83 mcg
Vitamin E - 0.18 mg
Vitamin K - 2 mcg
Contains some other vitamins in small amounts.

Mung Beans

Mung Bean nutritional information

100 grams of Mung Beans, boiled without salt, have 7.02 grams of protein, 105 calories and 7.6 grams of dietary fiber.

Potassium - 266 mg
Phosphorus - 99 mg
Calcium - 27 mg
Magnesium - 48 mg
Iron - 1.4 mg
Sodium - 2 mg
Manganese - 0.298 mg
Zinc - 0.84 mg
Copper - 0.156 mg
Selenium - 2.5 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.164 mg
Vitamin B2 (riboflavin) - 0.061 mg
Niacin - 0.577 mg
Pantothenic Acid - 0.41 mg
Vitamin B6 - 0.067 mg
Folate - 159 mcg
Vitamin A - 24 IU
Vitamin E - 0.15 mg
Vitamin K - 2.7 mcg
Contains some other vitamins in small amounts.

Navy Beans

Navy Beans nutritional information

100 grams Navy Beans, boiled without salt contain 8.23 grams proteins, 140 calories and 10.5 grams of dietary fiber.

Potassium - 389 mg
Phosphorus - 144 mg
Calcium - 69 mg
Magnesium - 53 mg
Iron - 2.36 mg
Manganese - 0.527 mg
Zinc - 1.03 mg
Copper - 0.21 mg
Selenium - 2.9 mcg
Also contains trace amounts of other minerals.

Vitamin C - 0.9 mg
Vitamin B1 (thiamine) - 0.237 mg
Vitamin B2 (riboflavin) - 0.066 mg
Niacin - 0.649 mg
Pantothenic Acid - 0.266 mg
Vitamin B6 - 0.138 mg
Folate - 140 mcg
Vitamin E - 0.01 mg
Vitamin K - 0.6 mcg
Contains some other vitamins in small amounts.

Pigeon Peas

Pigeon Peas nutritional information

100 grams of Pigeon Peas boiled without salt contain 6.76 grams proteins, 121 calories and 6.7 grams of dietary fiber.

Potassium -384 mg
Phosphorus - 119 mg
Calcium - 43 mg
Magnesium - 46 mg
Iron - 1.11 mg
Sodium - 5 mg
Manganese - 0.501 mg
Zinc - 0.9 mg
Copper - 0.269 mg
Selenium - 2.9 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.146 mg
Vitamin B2 (riboflavin) - 0.059 mg
Niacin - 0.781 mg
Pantothenic Acid - 0.319 mg
Vitamin B6 - 0.05 mg
Folate - 111 mcg
Vitamin A - 3 IU
Contains some other vitamins in small amounts.

Pinto Beans

Pinto Beans nutritional information

100 grams of Pinto Beans, boiled without salt, contain 9.01 grams of protein, 143 calories and 9 grams fiber.

Potassium - 436 mg
Phosphorus - 147 mg
Calcium - 46 mg
Magnesium - 50 mg
Iron - 2.09 mg
Sodium - 1 mg
Manganese - 0.453 mg
Zinc - 0.98 mg
Copper - 0.219 mg
Selenium - 6.2 mcg
Also contains trace amounts of other minerals.

Vitamin C - 0.8 mg
Vitamin B1 (thiamine) - 0.193 mg
Vitamin B2 (riboflavin) - 0.062 mg
Niacin - 0.318 mg
Pantothenic Acid - 0.21 mg
Vitamin B6 - 0.229 mg
Folate - 172 mcg
Vitamin E - 0.94 mg
Vitamin K - 3.5 mcg
Contains some other vitamins in small amounts.

Soy Beans

Soy Bean nutritional information

100 grams of Soy Beans, roasted without salt contain 35.22 grams of protein, 471 calories and 17.7 grams dietary fiber.

Potassium - 1470 mg
Phosphorus - 363 mg
Calcium - 138 mg
Magnesium - 145 mg
Iron - 3.9 mg
Sodium - 4 mg
Manganese - 2.158 mg
Zinc - 3.14 mg
Copper - 0.828 mg
Selenium - 19.1 mcg
Also contains trace amounts of other minerals.

Vitamin C - 2.2 mg
Vitamin B1 (thiamine) - 0.1 mg
Vitamin B2 (riboflavin) - 0.145 mg
Niacin - 1.41 mg
Pantothenic Acid - 0.453 mg
Vitamin B6 - 0.208 mg
Folate - 211 mcg
Contains some other vitamins in small amounts.

Split Peas

Split Pea nutritional information

100 grams of Split Peas, boiled, without salt contain 8.34 grams protein, 118 calories and 8.3 grams dietary fiber.

Potassium - 362 mg
Phosphorus - 99 mg
Calcium - 14 mg
Magnesium - 36 mg
Iron - 1.29 mg
Sodium - 2 mg
Manganese - 0.396 mg
Zinc - 1 mg
Copper - 0.181 mg
Selenium - 0.6 mcg
Also contains trace amounts of other minerals.

Vitamin C - 0.4 mg
Vitamin B1 (thiamine) - 0.19 mg
Vitamin B2 (riboflavin) - 0.056 mg
Niacin - 0.89 mg
Pantothenic Acid - 0.595 mg
Vitamin B6 - 0.048 mg
Folate - 65 mcg
Vitamin A - 7 IU
Vitamin E - 0.03 mg
Vitamin K - 5 mcg
Contains some other vitamins in small amounts.

White Beans

White Beans nutritional information

100 grams White Beans, boiled without salt, contain 8.97 grams protein, 142 calories and 10.4 grams dietary fiber.

Potassium - 463 mg
Phosphorus - 169 mg
Calcium - 73 mg
Magnesium - 68 mg
Iron - 2.84 mg
Manganese - 0.51 mg
Zinc - 1.09 mg
Copper - 0.149 mg
Selenium - 1.3 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.236 mg
Vitamin B2 (riboflavin) - 0.059 mg
Niacin - 0.272 mg
Pantothenic Acid - 0.251 mg
Vitamin B6 - 0.127 mg
Folate - 137 mcg
Contains some other vitamins in small amounts.

Winged Beans

Winged Beans nutritional information

100 grams Winged Beans, boiled without salt, contain 10.62 grams of protein and 147 calories.

Potassium - 280 mg
Phosphorus - 153 mg
Calcium - 142 mg
Magnesium - 54 mg
Iron - 4.33 mg
Sodium - 13 mg
Manganese - 1.199 mg
Zinc - 1.44 mg
Copper - 0.773 mg
Selenium - 2.9 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.295 mg
Vitamin B2 (riboflavin) - 0.129 mg
Niacin - 0.83 mg
Pantothenic Acid - 0.156 mg
Vitamin B6 - 0.047 mg
Folate - 10 mcg
Contains some other vitamins in small amounts.



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