-
Soy flour, low-fat
Weight
100
g
Energy
372
kcal
Iron
(45.6%)
8.2
mg
Zinc
(37.3%)
4.1
mg
Copper
(177.8%)
1.6
mg
Manganese
(137.0%)
3.15
mg
Selenium
(107.1%)
58.9
μg
-
Soybeans, mature seeds, raw
Weight
100
g
Energy
446
kcal
Iron
(87.2%)
15.7
mg
Zinc
(44.5%)
4.89
mg
Copper
(184.2%)
1.658
mg
Manganese
(109.4%)
2.517
mg
Selenium
(32.4%)
17.8
μg
-
Cowpeas, catjang, mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(55.3%)
9.95
mg
Zinc
(55.5%)
6.11
mg
Copper
(117.7%)
1.059
mg
Manganese
(67.1%)
1.544
mg
Selenium
(16.5%)
9.1
μg
-
Hyacinth beans, mature seeds, raw
Weight
100
g
Energy
344
kcal
Iron
(28.3%)
5.1
mg
Zinc
(84.5%)
9.3
mg
Copper
(148.3%)
1.335
mg
Manganese
(68.4%)
1.573
mg
Selenium
(14.9%)
8.2
μg
-
Winged beans, mature seeds, raw
Weight
100
g
Energy
409
kcal
Iron
(74.7%)
13.44
mg
Zinc
(40.7%)
4.48
mg
Copper
(320.0%)
2.88
mg
Manganese
(161.8%)
3.721
mg
Selenium
(14.9%)
8.2
μg
-
Beans, pinto, mature seeds, raw
Weight
100
g
Energy
347
kcal
Iron
(28.2%)
5.07
mg
Zinc
(20.7%)
2.28
mg
Copper
(99.2%)
0.893
mg
Manganese
(49.9%)
1.148
mg
Selenium
(50.7%)
27.9
μg
-
Beans, white, mature seeds, raw
Weight
100
g
Energy
333
kcal
Iron
(58.0%)
10.44
mg
Zinc
(33.4%)
3.67
mg
Copper
(109.3%)
0.984
mg
Manganese
(78.1%)
1.796
mg
Selenium
(23.3%)
12.8
μg
-
Lupins, mature seeds, raw
Weight
100
g
Energy
371
kcal
Iron
(24.2%)
4.36
mg
Zinc
(43.2%)
4.75
mg
Copper
(113.6%)
1.022
mg
Manganese
(103.6%)
2.382
mg
Selenium
(14.9%)
8.2
μg
-
Soy flour, full-fat, raw
Weight
100
g
Energy
434
kcal
Iron
(35.4%)
6.37
mg
Zinc
(35.6%)
3.92
mg
Copper
(324.4%)
2.92
mg
Manganese
(98.9%)
2.275
mg
Selenium
(13.6%)
7.5
μg
-
Beans, navy, mature seeds, raw
Weight
100
g
Energy
337
kcal
Iron
(30.5%)
5.49
mg
Zinc
(33.2%)
3.65
mg
Copper
(92.7%)
0.834
mg
Manganese
(61.7%)
1.418
mg
Selenium
(20.0%)
11
μg
-
Yardlong beans, mature seeds, raw
Weight
100
g
Energy
347
kcal
Iron
(47.8%)
8.61
mg
Zinc
(31.8%)
3.5
mg
Copper
(97.7%)
0.879
mg
Manganese
(69.1%)
1.59
mg
Selenium
(14.9%)
8.2
μg
-
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Weight
100
g
Energy
336
kcal
Iron
(45.9%)
8.27
mg
Zinc
(30.6%)
3.37
mg
Copper
(93.9%)
0.845
mg
Manganese
(66.4%)
1.528
mg
Selenium
(16.4%)
9
μg
-
Beans, cranberry (roman), mature seeds, raw
Weight
100
g
Energy
335
kcal
Iron
(27.8%)
5
mg
Zinc
(33.0%)
3.63
mg
Copper
(88.2%)
0.794
mg
Manganese
(40.0%)
0.92
mg
Selenium
(23.1%)
12.7
μg
-
Mungo beans, mature seeds, raw
Weight
100
g
Energy
341
kcal
Iron
(42.1%)
7.57
mg
Zinc
(30.5%)
3.35
mg
Copper
(109.0%)
0.981
mg
Manganese
(66.4%)
1.527
mg
Selenium
(14.9%)
8.2
μg
-
Beans, small white, mature seeds, raw
Weight
100
g
Energy
336
kcal
Iron
(42.9%)
7.73
mg
Zinc
(25.5%)
2.81
mg
Copper
(70.6%)
0.635
mg
Manganese
(55.6%)
1.278
mg
Selenium
(23.3%)
12.8
μg
-
Beans, yellow, mature seeds, raw
Weight
100
g
Energy
345
kcal
Iron
(38.9%)
7.01
mg
Zinc
(25.7%)
2.83
mg
Copper
(71.0%)
0.639
mg
Manganese
(55.9%)
1.286
mg
Selenium
(23.3%)
12.8
μg
-
Peas, green, split, mature seeds, raw
Weight
100
g
Energy
364
kcal
Iron
(26.3%)
4.73
mg
Zinc
(31.7%)
3.49
mg
Copper
(89.9%)
0.809
mg
Manganese
(51.7%)
1.19
mg
Selenium
(19.5%)
10.7
μg
-
Beans, adzuki, mature seeds, raw
Weight
100
g
Energy
329
kcal
Iron
(27.7%)
4.98
mg
Zinc
(45.8%)
5.04
mg
Copper
(121.6%)
1.094
mg
Manganese
(75.2%)
1.73
mg
Selenium
(5.6%)
3.1
μg
-
Beans, pink, mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(37.6%)
6.77
mg
Zinc
(23.2%)
2.55
mg
Copper
(90.0%)
0.81
mg
Manganese
(59.8%)
1.376
mg
Selenium
(23.6%)
13
μg
-
Broadbeans (fava beans), mature seeds, raw
Weight
100
g
Energy
341
kcal
Iron
(37.2%)
6.7
mg
Zinc
(28.5%)
3.14
mg
Copper
(91.6%)
0.824
mg
Manganese
(70.7%)
1.626
mg
Selenium
(14.9%)
8.2
μg
-
Natto
Weight
100
g
Energy
211
kcal
Iron
(47.8%)
8.6
mg
Zinc
(27.5%)
3.03
mg
Copper
(74.1%)
0.667
mg
Manganese
(66.4%)
1.528
mg
Selenium
(16.0%)
8.8
μg
-
Peanuts, all types, raw
Weight
100
g
Energy
567
kcal
Iron
(25.4%)
4.58
mg
Zinc
(29.7%)
3.27
mg
Copper
(127.1%)
1.144
mg
Manganese
(84.1%)
1.934
mg
Selenium
(13.1%)
7.2
μg
-
Beans, great northern, mature seeds, raw
Weight
100
g
Energy
339
kcal
Iron
(30.4%)
5.47
mg
Zinc
(21.0%)
2.31
mg
Copper
(93.0%)
0.837
mg
Manganese
(61.9%)
1.423
mg
Selenium
(23.5%)
12.9
μg
-
Pigeon peas (red gram), mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(29.1%)
5.23
mg
Zinc
(25.1%)
2.76
mg
Copper
(117.4%)
1.057
mg
Manganese
(77.9%)
1.791
mg
Selenium
(14.9%)
8.2
μg