Legumes

Adzuki beans, also known as azuki or aduki beans, are a nutritious legume with a rich nutrient profile.

Here's a breakdown of their nutritional composition per 100 grams of cooked beans:

• Calories: Approximately 128 kcal
• Protein: About 7.5 grams
• Carbohydrates: Around 25 grams
• Dietary Fiber: Roughly 7 grams
• Sugars: Minimal, less than 1 gram
• Fat: Less than 0.5 grams

- Vitamins:

• Vitamin K: Approximately 5 micrograms
• Folate: About 122 micrograms

- Minerals:

• Iron: Around 1.2 milligrams
• Magnesium: Approximately 43 milligrams
• Phosphorus: Roughly 149 milligrams
• Potassium: About 284 milligrams
• Zinc: Approximately 1.2 milligrams
• Copper: Around 0.2 milligrams
• Manganese: Roughly 0.4 milligrams

- Other Nutrients:

  - Antioxidants: Adzuki beans contain various antioxidants, including flavonoids and phenolic compounds, which may help protect against oxidative stress and inflammation.

Adzuki beans are particularly rich in dietary fiber, which supports digestive health, regulates blood sugar levels, and promotes satiety. They are also a good source of plant-based protein, making them an excellent option for vegetarians and vegans. Additionally, adzuki beans provide essential vitamins and minerals, such as folate, iron, and potassium, contributing to overall health and well-being.

Including adzuki beans in your diet can offer numerous health benefits, such as improved heart health, better blood sugar control, and enhanced weight management. These versatile legumes can be used in a variety of dishes, including soups, stews, salads, and even desserts, adding both flavor and nutritional value to your meals.

Here's the nutrient composition and content per 100 grams of cooked black beans:

- Macronutrients:
  - Protein: 8.86 g
  - Carbohydrates: 20.39 g
  - Dietary Fiber: 8.7 g
  - Sugars: 0.5 g
  - Fat: 0.54 g
  - Calories: 132 kcal

- Vitamins:
  - Vitamin C: 0.4 mg
  - Vitamin A: 0 IU
  - Vitamin K: 0.6 µg
  - Vitamin B6: 0.192 mg
  - Folate (Vitamin B9): 256 µg
  - Niacin (Vitamin B3): 0.515 mg
  - Riboflavin (Vitamin B2): 0.07 mg
  - Thiamine (Vitamin B1): 0.326 mg

- Minerals:
  - Potassium: 355 mg
  - Phosphorus: 120 mg
  - Magnesium: 70 mg
  - Calcium: 28 mg
  - Iron: 1.81 mg
  - Sodium: 1 mg
  - Zinc: 0.96 mg

Black beans are a type of legume that is commonly used in various cuisines, particularly in Latin American dishes. They are a good source of plant-based protein, dietary fiber, and various vitamins and minerals. Black beans are particularly high in folate, iron, and potassium, making them a nutritious addition to soups, stews, salads, and burritos.

Cooked black beans have a soft texture and a rich, earthy flavor, making them versatile for use in a variety of dishes. They can be added to salads, mixed with rice or grains, or used as a base for vegetarian burgers or patties. Black beans are a nutritious and flavorful ingredient that can help add protein and fiber to your diet.

Pink beans, like other varieties of beans, are a nutritious legume with a rich nutrient profile.

Here's an overview of their nutritional composition per 100 grams of cooked beans:

• Calories: Approximately 143 kcal
• Protein: About 9 grams
• Carbohydrates: Around 26 grams
• Dietary Fiber: Roughly 8 grams
• Sugars: Minimal, less than 1 gram
• Fat: Less than 1 gram

- Vitamins:

• Folate: Approximately 257 micrograms
• Vitamin B1 (Thiamine): Around 0.3 milligrams
• Vitamin B6: Roughly 0.2 milligrams

- Minerals:

• Iron: Approximately 2.5 milligrams
• Magnesium: Around 48 milligrams
• Phosphorus: Roughly 144 milligrams
• Potassium: About 395 milligrams
• Zinc: Approximately 1.1 milligrams
• Copper: Around 0.3 milligrams
• Manganese: Roughly 0.7 milligrams

- Other Nutrients:

  - Antioxidants: Pink beans contain various antioxidants, such as flavonoids and phenolic compounds, which may help protect against oxidative stress and inflammation.

Pink beans are particularly notable for their high protein and fiber content, which make them a nutritious addition to meals, especially for those following a plant-based diet. They are also rich in folate, a B-vitamin important for DNA synthesis and cell division, and iron, essential for oxygen transport in the body. Additionally, pink beans provide a variety of minerals like potassium, magnesium, and zinc, which support various bodily functions, including muscle function, bone health, and immune function.

Incorporating pink beans into your diet can offer numerous health benefits, such as improved digestion, better blood sugar control, and reduced risk of chronic diseases like heart disease and diabetes. These versatile legumes can be used in a wide range of dishes, including soups, stews, salads, and vegetarian burgers, adding both flavor and nutritional value to your meals.

Here's the nutrient composition and content per 100 grams of cooked red kidney beans:

- Macronutrients:
  - Protein: 8.67 g
  - Carbohydrates: 20.13 g
  - Dietary Fiber: 6.2 g
  - Sugars: 0.3 g
  - Fat: 0.4 g
  - Calories: 113 kcal

- Vitamins:
  - Vitamin C: 0.8 mg
  - Vitamin A: 0 IU
  - Vitamin K: 0.3 µg
  - Vitamin B6: 0.132 mg
  - Folate (Vitamin B9): 51 µg
  - Niacin (Vitamin B3): 0.595 mg
  - Riboflavin (Vitamin B2): 0.039 mg
  - Thiamine (Vitamin B1): 0.208 mg

- Minerals:
  - Potassium: 268 mg
  - Phosphorus: 139 mg
  - Magnesium: 54 mg
  - Calcium: 44 mg
  - Iron: 1.54 mg
  - Sodium: 1 mg
  - Zinc: 0.85 mg

Red kidney beans are a type of legume that is popular in various cuisines around the world. They are a good source of plant-based protein, dietary fiber, and various vitamins and minerals. Red kidney beans are particularly high in iron, potassium, and magnesium, making them a nutritious addition to soups, stews, salads, and chili.

Cooked red kidney beans have a firm texture and a slightly nutty flavor, making them versatile for use in a variety of dishes. They can be added to salads, mixed with rice or grains, or used as a base for vegetarian burgers or patties. Red kidney beans are a nutritious and affordable ingredient that can help add protein and fiber to your diet.

Here's the nutrient composition and content per 100 grams of cooked white beans:

- Macronutrients:
  - Protein: 8.67 g
  - Carbohydrates: 20.13 g
  - Dietary Fiber: 6.2 g
  - Sugars: 0.3 g
  - Fat: 0.4 g
  - Calories: 113 kcal

- Vitamins:
  - Vitamin C: 0.8 mg
  - Vitamin A: 0 IU
  - Vitamin K: 0.3 µg
  - Vitamin B6: 0.132 mg
  - Folate (Vitamin B9): 51 µg
  - Niacin (Vitamin B3): 0.595 mg
  - Riboflavin (Vitamin B2): 0.039 mg
  - Thiamine (Vitamin B1): 0.208 mg

- Minerals:
  - Potassium: 268 mg
  - Phosphorus: 139 mg
  - Magnesium: 54 mg
  - Calcium: 44 mg
  - Iron: 1.54 mg
  - Sodium: 1 mg
  - Zinc: 0.85 mg

White beans, also known as navy beans or cannellini beans, are a type of legume that is commonly used in cooking for their creamy texture and mild flavor. They are a good source of plant-based protein, dietary fiber, and various vitamins and minerals. White beans are particularly high in iron, potassium, and magnesium, making them a nutritious addition to soups, stews, salads, and casseroles.

Cooked white beans have a soft texture and a subtle flavor, making them versatile for use in a variety of dishes. They can be mashed or pureed to make dips, added to soups and stews for extra protein and fiber, or used as a base for vegetarian burgers or patties. White beans are a nutritious and affordable ingredient that can help add protein and fiber to your diet.

Black-eyed peas, also known as black-eyed beans or cowpeas, are a nutritious legume with a rich nutrient profile.

Here's an overview of their nutritional composition per 100 grams of cooked beans:

• Calories: Approximately 120 kcal
• Protein: About 7.5 grams
• Carbohydrates: Around 20 grams
• Dietary Fiber: Roughly 4 grams
• Sugars: Minimal, less than 1 gram
• Fat: Less than 1 gram

- Vitamins:

• Folate: Approximately 209 micrograms
• Vitamin B1 (Thiamine): Around 0.2 milligrams
• Vitamin B6: Roughly 0.1 milligrams
• Vitamin C: Approximately 5 milligrams

- Minerals:

• Iron: Approximately 1.5 milligrams
• Magnesium: Around 24 milligrams
• Phosphorus: Roughly 143 milligrams
• Potassium: About 278 milligrams
• Zinc: Approximately 1.2 milligrams
• Copper: Around 0.1 milligrams
• Manganese: Roughly 0.2 milligrams

- Other Nutrients:

  - Antioxidants: Black-eyed peas contain various antioxidants, such as flavonoids and phenolic compounds, which may help protect against oxidative stress and inflammation.

Black-eyed peas are particularly notable for their high folate content, which is essential for DNA synthesis and cell division, making them a nutritious choice for pregnant women. They are also a good source of plant-based protein and dietary fiber, which promote satiety, regulate blood sugar levels, and support digestive health. Additionally, black-eyed peas provide essential vitamins and minerals like iron, potassium, and vitamin C, which contribute to overall health and well-being.

Incorporating black-eyed peas into your diet can offer numerous health benefits, such as improved heart health, better weight management, and reduced risk of chronic diseases like diabetes and certain cancers. These versatile legumes can be used in a variety of dishes, including soups, stews, salads, and casseroles, adding both flavor and nutritional value to your meals.

Here's a comparison of the nutrient differences between canned beans, fresh beans, and dried beans:

1. Water Content:

   - Canned Beans: Highest water content due to the canning process, typically around 80% water.

   - Fresh Beans: Moderate water content, varying depending on the type of bean and freshness, typically around 60-70% water.

   - Dried Beans: Lowest water content, as they are dehydrated, typically containing around 10-15% water.

2. Sodium Content:

   - Canned Beans: Generally higher sodium content due to the addition of salt during processing, ranging from 300-500 mg per 100 grams.

   - Fresh Beans: Naturally low in sodium, with minimal to no added salt.

   - Dried Beans: Sodium content similar to fresh beans, as they are not processed with added salt.

3. Fiber Content:

   - Dried Beans: Highest fiber content, as the dehydration process concentrates the fiber, typically ranging from 6-10 grams per 100 grams.

   - Fresh Beans: Moderate fiber content, varying depending on the type of bean, generally around 4-6 grams per 100 grams.

   - Canned Beans: Lowest fiber content, as some fiber may leach into the liquid during canning, typically around 2-4 grams per 100 grams.

4. Convenience:

   - Canned Beans: Most convenient option, requiring no soaking or cooking, ready to use straight from the can.

   - Fresh Beans: Require washing and cooking, but offer the advantage of being unprocessed and retaining their natural flavor and texture.

   - Dried Beans: Require soaking and extended cooking time, but offer the flexibility to control seasoning and texture during cooking.

5. Nutrient Retention:

   - Fresh Beans: Retain most of their original nutrients, as they are minimally processed.

   - Dried Beans: Retain nutrients well, with some loss during dehydration and cooking.

   - Canned Beans: May experience some nutrient loss during processing and canning, particularly water-soluble vitamins like vitamin C and B vitamins.

6. Cost:

   - Dried Beans: Typically the most cost-effective option per serving, as they are purchased in bulk and expand when cooked.

   - Canned Beans: Moderately priced, with the convenience factor contributing to the overall cost.

   - Fresh Beans: Can vary in cost depending on availability and seasonality, generally falling between canned and dried beans in price.

These differences highlight the various factors to consider when choosing between canned, fresh, and dried beans, including nutritional content, convenience, and cost. Depending on individual preferences and dietary needs, each type of bean offers unique advantages and can be incorporated into a balanced and nutritious diet.

Here's the breakdown of carob's composition per 100 grams:

• Calories: Approximately 222 kcal
• Carbohydrates: Around 88.5 grams
• Fat: Roughly 0.6 grams
• Protein: About 4 grams

Vitamins and minerals (per 100 grams):

• Vitamin A: 40 IU
• Vitamin C: 0.2 mg
• Vitamin E: 0.6 mg
• Vitamin K: 3.6 µg
• Thiamine (Vitamin B1): 0.04 mg
• Riboflavin (Vitamin B2): 0.15 mg
• Niacin (Vitamin B3): 0.6 mg
• Folate (Vitamin B9): 27 µg
• Calcium: 348 mg
• Iron: 2.5 mg
• Magnesium: 54 mg
• Phosphorus: 79 mg
• Potassium: 827 mg
•  Sodium: 3 mg
•  Zinc: 0.6 mg

Carob is often used as a chocolate substitute and is rich in calcium, making it beneficial for bone health. It also contains significant amounts of potassium and magnesium, supporting heart health and muscle function.

Here's the nutrient composition and content per 100 grams of cooked chickpeas:

- Macronutrients:
  - Protein: 8.86 g
  - Carbohydrates: 27.42 g
  - Dietary Fiber: 7.6 g
  - Sugars: 4.8 g
  - Fat: 2.59 g
  - Calories: 164 kcal

- Vitamins:
  - Vitamin C: 2.5 mg
  - Vitamin A: 3 IU
  - Vitamin K: 4.7 µg
  - Vitamin B6: 0.139 mg
  - Folate (Vitamin B9): 172 µg
  - Niacin (Vitamin B3): 0.526 mg
  - Riboflavin (Vitamin B2): 0.063 mg
  - Thiamine (Vitamin B1): 0.211 mg

- Minerals:
  - Potassium: 291 mg
  - Phosphorus: 168 mg
  - Magnesium: 48 mg
  - Calcium: 49 mg
  - Iron: 2.89 mg
  - Sodium: 301 mg
  - Zinc: 1.53 mg

Chickpeas, also known as garbanzo beans, are a type of legume that is popular in cuisines around the world. They are a good source of plant-based protein, dietary fiber, and various vitamins and minerals. Chickpeas are particularly high in folate, iron, and potassium, making them a nutritious addition to vegetarian and vegan diets.

Cooked chickpeas have a firm texture and a slightly nutty flavor, making them versatile for use in a variety of dishes such as salads, soups, stews, and curries. They can also be mashed or pureed to make dips like hummus or falafel. Chickpeas are a staple ingredient in many cuisines and are valued for their taste, texture, and nutritional benefits.

NB: There are some nutrient differences between green chickpeas (also known as fresh or raw chickpeas) and dried chickpeas. Here are some key differences:

1. Water Content: Green chickpeas have a much higher water content compared to dried chickpeas, as they have not been dried. This higher water content affects the calorie density of green chickpeas, making them lower in calories per gram compared to dried chickpeas.

2. Nutrient Concentration: Drying chickpeas removes much of their water content, resulting in a more concentrated nutrient profile in dried chickpeas. Dried chickpeas are higher in calories, protein, fiber, and certain vitamins and minerals per gram compared to green chickpeas.

3. Vitamin C: Green chickpeas contain higher levels of vitamin C compared to dried chickpeas. Vitamin C is often lost during the drying process.

4. Antioxidants: Green chickpeas may have higher levels of certain antioxidants compared to dried chickpeas due to their fresher state.

5. Digestibility: Some people find green chickpeas easier to digest compared to dried chickpeas, possibly due to differences in their water content and texture.

Overall, both green and dried chickpeas offer valuable nutrients and can be incorporated into a healthy diet.

Green chickpeas provide a fresh, crunchy texture and slightly different nutrient profile compared to dried chickpeas, which offer convenience and a longer shelf life.

 Incorporating both types of chickpeas into your diet can provide a variety of nutrients and culinary options.

Green or fresh chickpeas are a nutritious addition to any diet, offering a nutrient-rich profile per 100 grams:

• Calories: Approximately 164 calories
• Protein: Around 8.9 grams
• Fat: Approximately 2.6 grams
• Carbohydrates: Roughly 27 grams
• Fiber: Providing about 7.6 grams

Vitamins:

• Vitamin C: Provides approximately 4.7 milligrams
• Vitamin B6: Present in around 0.1 milligrams
• Folate (Vitamin B9): Contains approximately 172 micrograms
• Thiamine (Vitamin B1): Provides about 0.1 milligrams
• Riboflavin (Vitamin B2): Found in approximately 0.1 milligrams
• Niacin (Vitamin B3): Contains around 0.6 milligrams
• Vitamin K: Present in varying amounts

Minerals:

• Iron: Contains approximately 2.9 milligrams
• Calcium: Provides around 49 milligrams
• Magnesium: Present in approximately 48 milligrams
• Phosphorus: Found in about 168 milligrams
• Potassium: Offers approximately 291 milligrams

With their low-fat content and high fiber content, green chickpeas contribute to heart health and aid in digestion.

The presence of vitamins and minerals provides additional health benefits. Including green chickpeas in meals provides a satisfying and nutrient-rich option that supports overall health and well-being.

NB: There are some nutrient differences between green chickpeas (also known as fresh or raw chickpeas) and dried chickpeas. Here are some key differences:

1. Water Content: Green chickpeas have a much higher water content compared to dried chickpeas, as they have not been dried. This higher water content affects the calorie density of green chickpeas, making them lower in calories per gram compared to dried chickpeas.

2. Nutrient Concentration: Drying chickpeas removes much of their water content, resulting in a more concentrated nutrient profile in dried chickpeas. Dried chickpeas are higher in calories, protein, fiber, and certain vitamins and minerals per gram compared to green chickpeas.

3. Vitamin C: Green chickpeas contain higher levels of vitamin C compared to dried chickpeas. Vitamin C is often lost during the drying process.

4. Antioxidants: Green chickpeas may have higher levels of certain antioxidants compared to dried chickpeas due to their fresher state.

5. Digestibility: Some people find green chickpeas easier to digest compared to dried chickpeas, possibly due to differences in their water content and texture.

Overall, both green and dried chickpeas offer valuable nutrients and can be incorporated into a healthy diet.

Green chickpeas provide a fresh, crunchy texture and slightly different nutrient profile compared to dried chickpeas, which offer convenience and a longer shelf life.

 Incorporating both types of chickpeas into your diet can provide a variety of nutrients and culinary options.

Here's the nutrient composition of cranberry beans per 100 grams:

• Calories: Approximately 124 kcal
• Protein: Approximately 8 grams
• Carbohydrates: Approximately 23 grams
• Fat: Approximately 0.6 grams
• Fiber: Approximately 6 grams

Vitamins:

• Vitamin B1 (Thiamine): Approximately 0.3 mg
• Vitamin B2 (Riboflavin): Approximately 0.1 mg
•  Vitamin B3 (Niacin): Approximately 0.6 mg
•  Vitamin B6: Approximately 0.1 mg
• Folate (Vitamin B9): Approximately 200 mcg

Minerals:

• Iron: Around 2 mg
•  Magnesium: Approximately 47 mg
• Phosphorus: Approximately 150 mg
• Potassium: Approximately 370 mg
• Zinc: Around 1 mg

Cranberry beans are a nutritious legume that provides a good source of protein, carbohydrates, fiber, vitamins, and minerals. They are low in fat and calories, making them a healthy addition to a balanced diet.

Cranberry beans are particularly rich in dietary fiber, which supports digestive health and may help lower cholesterol levels.

 They also contain essential vitamins such as B1, B2, B3, B6, and folate, which are important for energy metabolism, nerve function, and cell growth.

Additionally, cranberry beans provide minerals including iron, magnesium, phosphorus, potassium, and zinc, which play vital roles in various bodily functions such as oxygen transport, bone health, and immune function. Incorporating cranberry beans into your meals can offer numerous health benefits and contribute to overall well-being.

NB:

Here's a comparison between pinto beans and cranberry beans sorted by difference type:

Shape:

• Pinto beans: Typically oval-shaped with speckled or mottled beige and brown coloring.
• Cranberry beans: Slightly rounder in shape with a distinctive red and white marbled pattern resembling cranberries.

Taste:

• Pinto beans: Mild, earthy flavor with a creamy texture when cooked.
• Cranberry beans: Nutty flavor with a slightly firmer texture compared to pinto beans.

Calories:

• Pinto beans: Approximately 143 kcal per 100 grams
• Cranberry beans: Approximately 124 kcal per 100 grams
  •  Difference: Pinto beans have slightly higher calories compared to cranberry beans.

Protein:

• Pinto beans: Approximately 9 grams per 100 grams
• Cranberry beans: Approximately 8 grams per 100 grams
  •  Difference: Pinto beans have slightly higher protein content compared to cranberry beans.

Carbohydrates:

• Pinto beans: Approximately 27 grams per 100 grams
• Cranberry beans: Approximately 23 grams per 100 grams
  •  Difference: Pinto beans have slightly higher carbohydrate content compared to cranberry beans.

Fat:

• Pinto beans: Approximately 1 gram per 100 grams
• Cranberry beans: Approximately 0.6 grams per 100 grams
  • Difference: Pinto beans have slightly higher fat content compared to cranberry beans.

Fiber:

• Pinto beans: Approximately 9 grams per 100 grams
• Cranberry beans: Approximately 6 grams per 100 grams
  •  Difference: Pinto beans have higher fiber content compared to cranberry beans.

Vitamins:

• Pinto beans: Higher in Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Folate (Vitamin B9) compared to cranberry beans.
• Cranberry beans: Lower in Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Folate (Vitamin B9) compared to pinto beans.

Minerals:

• Pinto beans: Higher in Iron, Magnesium, Phosphorus, Potassium, and Zinc compared to cranberry beans.
•  Cranberry beans: Lower in Iron, Magnesium, Phosphorus, Potassium, and Zinc compared to pinto beans.

In summary, pinto beans and cranberry beans differ not only in their nutritional composition but also in their shape, taste, and other characteristics.

 While both are nutritious legumes, they offer slightly different flavors and textures, making them suitable for various culinary applications.

 Whether used in soups, salads, stews, or side dishes, both beans can contribute to a delicious and nutritious meal.

Legumes are versatile and nutritious foods that offer a rich source of protein, fiber, vitamins, and minerals.

This comparison explores the nutritional differences between dried legumes and their fresh counterparts, shedding light on how different processing methods may affect their nutrient content.

Nutrient Composition:

1. Protein: Both dried and fresh legumes are excellent sources of plant-based protein, essential for muscle repair, growth, and overall health. The protein content of legumes remains consistent during the drying process, making them valuable additions to vegetarian and vegan diets.

2. Fiber: Legumes are rich in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. While the fiber content of legumes remains relatively stable during drying, some fresh legumes may have a slightly higher water content, resulting in a lower fiber concentration.

3. Vitamins and Minerals: Legumes are packed with vitamins and minerals, including folate, iron, potassium, and magnesium, which play vital roles in various bodily functions. The nutrient composition of legumes remains relatively stable during drying, although some heat-sensitive vitamins like vitamin C may experience slight losses.

4. Cooking Time: Dried legumes require soaking and cooking before consumption, which can vary in time depending on the type of legume. Fresh legumes, on the other hand, can be eaten raw or lightly cooked, reducing preparation time.

5. Sodium Content: Some commercially dried legumes may contain added salt as a preservative, which can contribute to higher sodium levels compared to fresh legumes. Choosing dried legumes without added salt or rinsing them before cooking can help reduce sodium intake.

In conclusion, both dried and fresh legumes offer valuable nutritional benefits and can be part of a healthy diet.

While dried legumes require longer preparation time, they offer convenience, long shelf life, and a reliable source of protein, fiber, vitamins, and minerals.

Fresh legumes may have a slightly different texture and flavor profile, but they provide a quick and easy option for incorporating legumes into meals.

 Incorporating a variety of both dried and fresh legumes into soups, stews, salads, and side dishes can help ensure a diverse nutrient intake and support overall health and well-being.

Edamame, which are young soybeans harvested before they ripen, are a nutritious and protein-rich snack. 

Here's a general overview of the nutrient composition of edamame per 100 grams:

Calories: Approximately 122 kcal
Protein: Approximately 11 grams
Carbohydrates: Approximately 9 grams
Fiber: Approximately 5 grams
Fat: Approximately 5 grams
Saturated Fat: Approximately 1 gram
Monounsaturated Fat: Approximately 1.5 grams
Polyunsaturated Fat: Approximately 2.5 grams
Cholesterol: 0 milligrams

Calcium: Approximately 90 milligrams
Iron: Approximately 2.1 milligrams
Magnesium: Approximately 70 milligrams
Phosphorus: Approximately 194 milligrams
Potassium: Approximately 436 milligrams
Sodium: Approximately 6 milligrams

Vitamin C: Approximately 6.0 milligrams
Vitamin K: Approximately 47 micrograms
Folate: Approximately 121 micrograms
Vitamin B6: Approximately 0.3 milligrams

Edamame is also a good source of antioxidants, particularly isoflavones, which have been associated with various health benefits. 
Additionally, edamame is a complete protein, meaning it provides all essential amino acids, making it an excellent plant-based protein source.
Please note that these values are approximate and can vary based on factors such as the specific variety of edamame and growing conditions.

Fava beans, also known as broad beans, are a type of legume native to North Africa and Southwest Asia. 
Fava beans have a buttery texture and a slightly sweet flavor, making them a popular ingredient in various cuisines around the world.

Nutrient Composition per 100 grams:

Calories: Approximately 110 calories.
Protein: About 7 grams.
Carbohydrates: Around 19 grams.
Fiber: Approximately 7 grams.
Fat: About 0.5 grams.

Vitamins and Minerals:
Vitamin K: Approximately 0.3 micrograms.
Folate: Around 106 micrograms.
Iron: Approximately 1.5 milligrams.
Magnesium: Around 33 milligrams.
Phosphorus: Approximately 172 milligrams.
Potassium: About 250 milligrams.

Fava beans are a nutrient-rich food that provides a range of essential nutrients. They are particularly notable for their high protein and fiber content, which can help support muscle growth and digestion. 

Additionally, fava beans are a good source of folate, iron, magnesium, phosphorus, and potassium, which play important roles in various bodily functions. 

Incorporating fava beans into a balanced diet can contribute to overall health and well-being.

Nutrient Composition of Dried Fava Beans (per 100g serving):

• Calories: 341 kcal
• Protein: 26g
• Carbohydrates: 58g
• Dietary Fiber: 25g
• Fat: 1.5g
• Iron: 5.5mg (31% of DV)
• Magnesium: 177mg (44% of DV)
• Phosphorus: 421mg (42% of DV)
• Potassium: 1062mg (30% of DV)
• Folate: 423mcg (106% of DV)
• Vitamin K: 0.7mcg (1% of DV)

Comparison with Fresh Fava Beans:

Water Content: Dried fava beans have a significantly lower water content compared to fresh fava beans, leading to a higher calorie density.

Protein Content: Dried fava beans have a higher concentration of protein compared to fresh fava beans on a per gram basis, making them a more concentrated source of protein.

Fiber Content: Dried fava beans tend to have a slightly higher fiber content compared to fresh fava beans due to the drying process, which concentrates the fiber present in the beans.

Nutrient Density: The drying process can lead to a higher nutrient density in dried fava beans compared to fresh ones, as the removal of water concentrates the nutrients present in the beans.

In summary, while both fresh and dried fava beans are nutritious, dried fava beans are more calorie-dense, contain more concentrated protein and fiber, and may have a higher nutrient density due to the drying process.

 However, the choice between fresh and dried fava beans ultimately depends on factors such as availability, taste preferences, and cooking methods.

 Here's the nutrient composition and content per 100 grams of cooked lentils:

- Macronutrients:
  - Protein: 9.02 g
  - Carbohydrates: 20.13 g
  - Dietary Fiber: 7.9 g
  - Sugars: 1.8 g
  - Fat: 0.38 g
  - Calories: 116 kcal

- Vitamins:
  - Vitamin C: 1.5 mg
  - Vitamin A: 8 IU
  - Vitamin K: 2.5 µg
  - Vitamin B6: 0.123 mg
  - Folate (Vitamin B9): 181 µg
  - Niacin (Vitamin B3): 0.602 mg
  - Riboflavin (Vitamin B2): 0.114 mg
  - Thiamine (Vitamin B1): 0.435 mg

- Minerals:
  - Potassium: 369 mg
  - Phosphorus: 180 mg
  - Magnesium: 36 mg
  - Calcium: 19 mg
  - Iron: 3.3 mg
  - Sodium: 2 mg
  - Zinc: 1.06 mg

Lentils are legumes that are rich in protein, dietary fiber, and various vitamins and minerals. They are a great source of plant-based protein and are often included in vegetarian and vegan diets. Lentils are also high in folate, iron, and potassium, making them a nutritious addition to meals.

Cooked lentils can be used in a variety of dishes, including soups, stews, salads, and side dishes. They have a mild, earthy flavor and a firm texture, making them versatile and suitable for a wide range of culinary applications. Additionally, lentils are relatively quick and easy to prepare, making them a convenient option for busy individuals looking to add more plant-based foods to their diet.

NB: Red lentils and green lentils are both nutritious legumes, but they differ slightly in composition and nutrient benefits:

• Color: The most obvious difference between red and green lentils is their color. Red lentils are reddish-orange in color, while green lentils are green or brown.
• Size and Shape: Red lentils are generally smaller and more delicate in texture compared to green lentils, which are larger and firmer.
• Cooking Time: Red lentils tend to cook faster than green lentils due to their smaller size and thinner seed coat.

Nutrient Benefits:

Protein: Both red and green lentils are excellent sources of plant-based protein. They provide essential amino acids necessary for muscle repair, immune function, and overall health.

Fiber: Lentils are rich in dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and contributes to satiety. Green lentils typically have slightly higher fiber content than red lentils.

Iron: Lentils are a good source of iron, a mineral essential for oxygen transport in the blood and energy metabolism. Both red and green lentils contain iron, but green lentils may have slightly higher levels.

Folate: Lentils, particularly green lentils, are rich in folate (vitamin B9), a nutrient important for DNA synthesis and cell division. Folate is especially crucial for pregnant women to prevent neural tube defects in the developing fetus.

Other Micronutrients: Lentils contain various vitamins and minerals, including potassium, magnesium, phosphorus, and zinc. These nutrients play essential roles in overall health, including heart health, bone health, and immune function.

In summary, both red and green lentils are nutritious legumes that provide a range of essential nutrients.

While they differ slightly in composition and cooking properties, both types of lentils offer valuable protein, fiber, iron, folate, and other micronutrients.

Including a variety of lentils in your diet can help diversify nutrient intake and promote overall health.

Here's the nutrient composition of Lima beans per 100 grams:

• Calories: Approximately 115 kcal
• Protein: Approximately 8 grams
• Carbohydrates: Approximately 20 grams
• Fat: Approximately 0.4 grams
• Fiber: Approximately 7 grams

Vitamins:

• Vitamin B1 (Thiamine): Approximately 0.2 mg
• Vitamin B2 (Riboflavin): Approximately 0.1 mg
• Vitamin B3 (Niacin): Approximately 0.8 mg
• Vitamin B6: Approximately 0.1 mg
•  Folate (Vitamin B9): Approximately 130 mcg

Minerals:

• Iron: Around 1.8 mg
• Magnesium: Approximately 24 mg
•  Phosphorus: Approximately 105 mg
•  Potassium: Approximately 508 mg
• Zinc: Around 1 mg

Lima beans are nutrient-rich legumes that offer a balance of protein, carbohydrates, fiber, vitamins, and minerals.

They are relatively low in fat and calories, making them a healthy addition to various dishes. Lima beans are known for their creamy texture and slightly buttery flavor, which pairs well with a variety of ingredients.

 They are particularly rich in dietary fiber, which supports digestive health and may help lower cholesterol levels.

Additionally, Lima beans provide essential vitamins such as B1, B2, B3, B6, and folate, which are important for energy metabolism, nerve function, and cell growth.

 Furthermore, they contain minerals including iron, magnesium, phosphorus, potassium, and zinc, which play vital roles in various bodily functions such as blood circulation, bone health, and immune system function.

 Incorporating Lima beans into your meals can offer numerous health benefits and contribute to overall well-being.

Here's the nutrient composition of lupine beans per 100 grams:

• Calories: Approximately 371 kcal
• Protein: Approximately 36 grams
• Carbohydrates: Approximately 9 grams
• Fat: Approximately 14 grams
• Fiber: Approximately 37 grams

Vitamins:

• Vitamin B1 (Thiamine): Approximately 0.8 mg
•  Vitamin B2 (Riboflavin): Approximately 0.4 mg
• Vitamin B3 (Niacin): Approximately 1.5 mg
• Vitamin B6: Approximately 0.5 mg
•  Folate (Vitamin B9): Approximately 206 mcg

Minerals:

• Iron: Around 5.3 mg
• Magnesium: Approximately 210 mg
• Phosphorus: Approximately 600 mg
•  Potassium: Approximately 1,100 mg
• Zinc: Around 3.7 mg

Lupine beans are highly nutritious legumes that provide a substantial amount of protein, fiber, vitamins, and minerals.

 They are relatively high in calories and fat but are also rich in essential nutrients.

 Lupine beans are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. They are also low in carbohydrates, making them suitable for individuals following low-carb diets.

 Lupine beans contain significant amounts of dietary fiber, which supports digestive health and may help regulate blood sugar levels.

 Additionally, they provide essential vitamins such as B1, B2, B3, B6, and folate, which are important for energy metabolism, nerve function, and cell growth.

 Furthermore, lupine beans are rich in minerals including iron, magnesium, phosphorus, potassium, and zinc, which play vital roles in various bodily functions such as oxygen transport, bone health, and immune system function.

 Incorporating lupine beans into your meals can offer numerous health benefits and contribute to overall well-being.

Here's the nutrient composition of mung beans per 100 grams:

• Calories: Approximately 105 kcal
• Protein: Approximately 7 grams
• Carbohydrates: Approximately 19 grams
• Fat: Approximately 0.4 grams
• Fiber: Approximately 7 grams

Vitamin:

• Vitamin B1 (Thiamine): Approximately 0.2 mg
• Vitamin B2 (Riboflavin): Approximately 0.1 mg
•  Vitamin B3 (Niacin): Approximately 0.8 mg
• Vitamin B6: Approximately 0.1 mg
• Folate (Vitamin B9): Approximately 160 mcg

Minerals:

• Iron: Around 1.4 mg
• Magnesium: Approximately 48 mg
• Phosphorus: Approximately 132 mg
•  Potassium: Approximately 266 mg
• Zinc: Around 0.8 mg

Mung beans are nutrient-rich legumes that offer a combination of protein, carbohydrates, fiber, vitamins, and minerals.

 They are low in calories and fat, making them an excellent addition to a healthy diet. Mung beans are a good source of plant-based protein and contain essential vitamins such as B1, B2, B3, B6, and folate, which are important for energy production, metabolism, and overall health.

 Additionally, they provide minerals including iron, magnesium, phosphorus, potassium, and zinc, which play vital roles in various bodily functions such as blood circulation, bone health, and immune system function.

 Incorporating mung beans into your meals can contribute to a balanced and nutritious diet and support overall well-being.

Here's the nutrient composition and content per 100 grams of cooked green peas:

- Macronutrients:
  - Protein: 5.42 g
  - Carbohydrates: 14.45 g
  - Dietary Fiber: 5.1 g
  - Sugars: 5.67 g
  - Fat: 0.4 g
  - Calories: 81 kcal

- Vitamins:
  - Vitamin C: 13.2 mg
  - Vitamin A: 765 IU
  - Vitamin K: 24.8 µg
  - Vitamin B6: 0.169 mg
  - Folate (Vitamin B9): 65 µg
  - Niacin (Vitamin B3): 2.09 mg
  - Riboflavin (Vitamin B2): 0.132 mg
  - Thiamine (Vitamin B1): 0.266 mg

- Minerals:
  - Potassium: 244 mg
  - Phosphorus: 108 mg
  - Magnesium: 33 mg
  - Calcium: 25 mg
  - Iron: 1.47 mg
  - Sodium: 251 mg
  - Zinc: 1.24 mg

Green peas are small, spherical seeds that are commonly consumed as a vegetable. They are rich in vitamins, minerals, and dietary fiber, making them a nutritious addition to meals. Green peas are particularly high in vitamin C, vitamin K, and folate, which are important for immune function, blood clotting, and cell growth and repair.

Cooked green peas have a slightly sweet flavor and a tender texture, making them versatile for use in a variety of dishes such as soups, salads, stir-fries, and side dishes. They can also be mashed or pureed to make dips or spreads. Green peas are a popular vegetable choice due to their nutritional value and delicious taste.

Here's the nutrient composition and content per 100 grams of cooked split peas:

- Macronutrients:
  - Protein: 8.34 g
  - Carbohydrates: 20.48 g
  - Dietary Fiber: 8.3 g
  - Sugars: 2.22 g
  - Fat: 0.39 g
  - Calories: 116 kcal

- Vitamins:
  - Vitamin C: 1.2 mg
  - Vitamin A: 5 IU
  - Vitamin K: 4.9 µg
  - Vitamin B6: 0.149 mg
  - Folate (Vitamin B9): 122 µg
  - Niacin (Vitamin B3): 1.665 mg
  - Riboflavin (Vitamin B2): 0.106 mg
  - Thiamine (Vitamin B1): 0.211 mg

- Minerals:
  - Potassium: 307 mg
  - Phosphorus: 138 mg
  - Magnesium: 48 mg
  - Calcium: 20 mg
  - Iron: 1.47 mg
  - Sodium: 5 mg
  - Zinc: 1.09 mg

Split peas are dried, peeled, and split seeds of peas, and they are commonly used in cooking for their nutritional value and versatility. They are a good source of plant-based protein, dietary fiber, and various vitamins and minerals. Split peas are particularly rich in folate, iron, and potassium, making them a nutritious addition to soups, stews, and curries.

Cooked split peas have a soft texture and a slightly sweet flavor, making them suitable for a variety of dishes. They can be cooked on their own or combined with other ingredients to create hearty and nutritious meals. Additionally, split peas are relatively inexpensive and easy to prepare, making them a convenient option for individuals looking to add more plant-based foods to their diet.

Here's the nutrient composition of pinto beans per 100 grams:

• Calories: Approximately 143 kcal
• Protein: Approximately 9 grams
• Carbohydrates: Approximately 27 grams
• Fat: Approximately 1 gram
• Fiber: Approximately 9 grams

Vitamins:

• Vitamin B1 (Thiamine): Approximately 0.4 mg
• Vitamin B6: Approximately 0.2 mg
•  Folate (Vitamin B9): Approximately 330 mcg

Minerals:

• Iron: Around 1.5 mg
• Magnesium: Approximately 43 mg
• Phosphorus: Approximately 140 mg
• Potassium: Approximately 436 mg
• Zinc: Around 0.9 mg

Pinto beans are nutrient-dense legumes that provide a good source of protein, complex carbohydrates, and dietary fiber.

 They are low in fat and calories, making them suitable for weight management and promoting overall health. Pinto beans are rich in essential vitamins such as B1, B6, and folate, which are important for energy metabolism, nerve function, and cell division.

 Additionally, they contain various minerals including iron, magnesium, phosphorus, potassium, and zinc, which play crucial roles in maintaining bone health, muscle function, and immune system function.

Incorporating pinto beans into your diet can contribute to a balanced and nutritious eating plan.

NB:

Here's a comparison between pinto beans and cranberry beans sorted by difference type:

Shape:

• Pinto beans: Typically oval-shaped with speckled or mottled beige and brown coloring.
• Cranberry beans: Slightly rounder in shape with a distinctive red and white marbled pattern resembling cranberries.

Taste:

• Pinto beans: Mild, earthy flavor with a creamy texture when cooked.
• Cranberry beans: Nutty flavor with a slightly firmer texture compared to pinto beans.

Calories:

• Pinto beans: Approximately 143 kcal per 100 grams
• Cranberry beans: Approximately 124 kcal per 100 grams
  •  Difference: Pinto beans have slightly higher calories compared to cranberry beans.

Protein:

• Pinto beans: Approximately 9 grams per 100 grams
• Cranberry beans: Approximately 8 grams per 100 grams
  •  Difference: Pinto beans have slightly higher protein content compared to cranberry beans.

Carbohydrates:

• Pinto beans: Approximately 27 grams per 100 grams
• Cranberry beans: Approximately 23 grams per 100 grams
  •  Difference: Pinto beans have slightly higher carbohydrate content compared to cranberry beans.

Fat:

• Pinto beans: Approximately 1 gram per 100 grams
• Cranberry beans: Approximately 0.6 grams per 100 grams
  • Difference: Pinto beans have slightly higher fat content compared to cranberry beans.

Fiber:

• Pinto beans: Approximately 9 grams per 100 grams
• Cranberry beans: Approximately 6 grams per 100 grams
  •  Difference: Pinto beans have higher fiber content compared to cranberry beans.

Vitamins:

• Pinto beans: Higher in Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Folate (Vitamin B9) compared to cranberry beans.
• Cranberry beans: Lower in Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Folate (Vitamin B9) compared to pinto beans.

Minerals:

• Pinto beans: Higher in Iron, Magnesium, Phosphorus, Potassium, and Zinc compared to cranberry beans.
•  Cranberry beans: Lower in Iron, Magnesium, Phosphorus, Potassium, and Zinc compared to pinto beans.

In summary, pinto beans and cranberry beans differ not only in their nutritional composition but also in their shape, taste, and other characteristics.

 While both are nutritious legumes, they offer slightly different flavors and textures, making them suitable for various culinary applications.

 Whether used in soups, salads, stews, or side dishes, both beans can contribute to a delicious and nutritious meal.

Here's the nutrient composition of soybeans per 100 grams:

• Calories: Approximately 173 kcal
• Protein: Approximately 17 grams
• Carbohydrates: Approximately 9 grams
• Fat: Approximately 9 grams
• Fiber: Approximately 6 grams

Vitamins:

• Vitamin B1 (Thiamine): Approximately 0.9 mg
• Vitamin B2 (Riboflavin): Approximately 0.4 mg
• Vitamin B3 (Niacin): Approximately 1.6 mg
• Vitamin B6: Approximately 0.4 mg
• Folate (Vitamin B9): Approximately 275 mcg

Minerals:

• Iron: Around 5.4 mg
•  Magnesium: Approximately 70 mg
•  Phosphorus: Approximately 194 mg
• Potassium: Approximately 620 mg
•  Zinc: Around 2.2 mg

Soybeans are highly nutritious legumes that provide a rich source of protein, healthy fats, and dietary fiber.

They are particularly valued for their high protein content, making them a staple in vegetarian and vegan diets.

 Soybeans are also low in carbohydrates and contain beneficial vitamins such as B1, B2, B3, B6, and folate, which are essential for energy metabolism, nerve function, and cell growth.

 Additionally, soybeans are rich in minerals including iron, magnesium, phosphorus, potassium, and zinc, which play vital roles in various bodily functions such as oxygen transport, bone health, and immune function. Incorporating soybeans into your diet can offer numerous health benefits and contribute to a well-balanced and nutritious eating plan.