NutriScrolls

Beans and Legumes

15 beans and legumes compared on protein, fiber, folate, iron and potassium per serving from USDA data, with links to every profile.

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15 beans and legumes

  • Beans and Legumes

    Adzuki beans

    294 kcal · per 1 cup (230 g)

    128 kcal · per 100 g

    1,232 kJ / 294 kcal · per 1 cup (230 g)

    536 kJ / 128 kcal · per 100 g

    Copper 76%Copper 33%Vitamin B9 139%Vitamin B9 61%Folate 70%Folate 30%Copper 69%Copper 30%

  • Beans and Legumes

    Black beans

    227 kcal · per 1 cup (172 g)

    132 kcal · per 100 g

    950 kJ / 227 kcal · per 1 cup (172 g)

    552 kJ / 132 kcal · per 100 g

    Molybdenum 147%86%132%77%Folate 64%Folate 37%Vitamin B9 128%Vitamin B9 75%

  • Beans and Legumes

    Chickpeas

    269 kcal · per 1 cup (164 g)

    164 kcal · per 100 g

    1,125 kJ / 269 kcal · per 1 cup (164 g)

    686 kJ / 164 kcal · per 100 g

    Molybdenum 419%256%377%230%Manganese 73%Manganese 45%Vitamin B9 141%Vitamin B9 86%

  • Beans and Legumes

    Cranberry beans

    241 kcal · per 1 cup (177 g)

    136 kcal · per 100 g

    1,007 kJ / 241 kcal · per 1 cup (177 g)

    569 kJ / 136 kcal · per 100 g

    Folate 92%Folate 52%Vitamin B9 183%Vitamin B9 103%Copper 45%26%41%23%

  • Beans and Legumes

    Fava beans

    187 kcal · per 1 cup (170 g)

    110 kcal · per 100 g

    782 kJ / 187 kcal · per 1 cup (170 g)

    460 kJ / 110 kcal · per 100 g

    Copper 49%Copper 29%Vitamin B9 88%Vitamin B9 52%Folate 44%Folate 26%Copper 44%Copper 26%

  • Beans and Legumes

    Great northern beans

    209 kcal · per 1 cup (177 g)

    118 kcal · per 100 g

    874 kJ / 209 kcal · per 1 cup (177 g)

    494 kJ / 118 kcal · per 100 g

    Copper 49%Copper 27%Vitamin B9 90%Vitamin B9 51%Folate 45%Folate 26%Manganese 46%Manganese 26%

  • Beans and Legumes

    Green beans

    44 kcal · per 1 cup (125 g)

    35 kcal · per 100 g

    183 kJ / 44 kcal · per 1 cup (125 g)

    146 kJ / 35 kcal · per 100 g

    Vitamin K 50%40%80%64%Manganese 15%Manganese 12%Vitamin B9 21%Vitamin B9 17%

  • Beans and Legumes

    Kidney beans

    225 kcal · per 1 cup (177 g)

    127 kcal · per 100 g

    941 kJ / 225 kcal · per 1 cup (177 g)

    531 kJ / 127 kcal · per 100 g

    Folate 58%Folate 33%Vitamin B9 115%Vitamin B9 65%Copper 42%24%38%22%

  • Beans and Legumes

    Lentils

    230 kcal · per 1 cup (198 g)

    116 kcal · per 100 g

    961 kJ / 230 kcal · per 1 cup (198 g)

    485 kJ / 116 kcal · per 100 g

    Molybdenum 836%422%752%380%Folate 90%Folate 45%Vitamin B9 179%Vitamin B9 91%

  • Beans and Legumes

    Lima beans

    216 kcal · per 1 cup (188 g)

    115 kcal · per 100 g

    905 kJ / 216 kcal · per 1 cup (188 g)

    481 kJ / 115 kcal · per 100 g

    Copper 49%Copper 26%Vitamin B9 78%Vitamin B9 42%Manganese 42%22%49%26%

  • Beans and Legumes

    Mung beans

    212 kcal · per 1 cup (202 g)

    105 kcal · per 100 g

    887 kJ / 212 kcal · per 1 cup (202 g)

    439 kJ / 105 kcal · per 100 g

    Folate 80%Folate 40%Vitamin B9 161%Vitamin B9 80%Copper 35%17%32%16%

  • Beans and Legumes

    Navy beans

    255 kcal · per 1 cup (182 g)

    140 kcal · per 100 g

    1,066 kJ / 255 kcal · per 1 cup (182 g)

    586 kJ / 140 kcal · per 100 g

    Folate 64%Folate 35%Vitamin B9 127%Vitamin B9 70%Copper 42%Copper 23%Manganese 48%Manganese 26%

  • Beans and Legumes

    Peas

    134 kcal · per 1 cup (160 g)

    84 kcal · per 100 g

    562 kJ / 134 kcal · per 1 cup (160 g)

    351 kJ / 84 kcal · per 100 g

    Molybdenum 71%44%64%40%Manganese 37%Manganese 23%Vitamin K 55%Vitamin K 35%

  • Beans and Legumes

    Pinto beans

    245 kcal · per 1 cup (171 g)

    143 kcal · per 100 g

    1,023 kJ / 245 kcal · per 1 cup (171 g)

    598 kJ / 143 kcal · per 100 g

    Folate 74%Folate 43%Vitamin B9 147%Vitamin B9 86%Copper 42%Copper 24%Manganese 39%Manganese 23%

  • Beans and Legumes

    Soybeans

    296 kcal · per 1 cup (172 g)

    172 kcal · per 100 g

    1,238 kJ / 296 kcal · per 1 cup (172 g)

    720 kJ / 172 kcal · per 100 g

    Copper 78%Copper 45%Manganese 71%Manganese 41%Manganese 62%Manganese 36%Copper 70%Copper 41%