Nutrition Data Table
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| Food | Calories | Protein | Total Fat | Carbs | Fiber | Sugar | Sodium | Key Nutrients | ||
|---|---|---|---|---|---|---|---|---|---|---|
🫘 Chickpeas Legume |
107 | 5.7g | 1.7g | 18.0g | 5.0g | 3.2g | 7mg | Fe 1.5mg · Folate 104mcg · Mg 24mg | ||
🥜 Peanuts Legume / Nut |
170 | 7.7g | 14.8g | 4.9g | 2.4g | 1.2g | 5mg | Niacin 4mg · Mg 48mg · P 107mg | ||
🫘 Horse Gram Legume |
107 | 7.3g | 0.5g | 18.6g | 4.8g | 0.7g | 5mg | Fe 1.3mg · Ca 24mg · Folate 80mcg | ||
🫘 Kidney Beans Legume |
109 | 7.4g | 0.4g | 19.8g | 6.5g | 0.3g | 1mg | Fe 1.5mg · Folate 115mcg · K 299mg | ||
🫘 Black Beans Legume |
113 | 7.5g | 0.5g | 20.4g | 7.5g | 0.3g | 1mg | Fe 1.8mg · Mg 30mg · Folate 128mcg | ||
🫘 Brown Beans Legume |
109 | 7.2g | 0.7g | 19.8g | 7.2g | 0.3g | 1mg | Fe 1.5mg · K 275mg · Mg 28mg | ||
🌰 Almonds Tree Nut |
173 | 6.3g | 14.9g | 6.1g | 3.5g | 1.3g | 0mg | Vit E 7.7mg · Ca 78mg · Mg 76mg | ||
🌰 Pistachios Tree Nut |
168 | 6.1g | 13.5g | 8.2g | 3.0g | 2.2g | 3mg | B6 0.5mg · K 291mg · Cu 0.4mg | ||
🫘 Soybeans Legume |
120 | 10.7g | 5.6g | 8.7g | 2.4g | 1.8g | 0mg | Ca 52mg · Fe 2.3mg · Mg 44mg | ||
🫘 Toor Dal Split Pigeon Pea |
108 | 7.2g | 0.5g | 19.2g | 5.6g | 0.8g | 2mg | Fe 1.1mg · Folate 105mcg · Mg 27mg | ||
🫘 Green Gram Mung Bean |
103 | 7.2g | 0.4g | 18.7g | 5.1g | 1.6g | 5mg | Fe 1.9mg · K 248mg · Folate 159mcg | ||
🫘 Urad Dal Black Gram |
110 | 7.5g | 0.5g | 19.5g | 5.5g | 0.4g | 3mg | Fe 1.8mg · Ca 20mg · Mg 30mg | ||
🌰 Pecans Tree Nut |
205 | 2.7g | 21.4g | 3.9g | 2.7g | 1.1g | 0mg | Mn 1.2mg · Zn 1.4mg · Mg 34mg | ||
🌰 Walnuts Tree Nut |
196 | 4.6g | 19.6g | 4.1g | 2.0g | 0.8g | 1mg | ALA Omega-3 2.7g · Mg 44mg · Cu 0.5mg | ||
🌰 Macadamia Tree Nut |
214 | 2.4g | 22.6g | 3.8g | 2.6g | 1.3g | 1mg | Mn 1.4mg · Thiamine 0.3mg · Fe 0.4mg | ||
🌻 Sunflower Seeds Seed |
164 | 5.8g | 14.4g | 6.8g | 2.9g | 0.9g | 3mg | Vit E 8.1mg · Se 18mcg · B1 0.6mg | ||
🎃 Pumpkin Seeds Seed / Pepita |
160 | 8.9g | 13.1g | 4.2g | 1.1g | 0.2g | 5mg | Mg 150mg · Zn 2.5mg · Fe 2.7mg | ||
🌰 Cashews Tree Nut |
163 | 5.1g | 13.1g | 9.3g | 0.9g | 1.7g | 3mg | Cu 0.7mg · Mg 48mg · Zn 1.6mg | ||
✨ Sesame Seeds Seed |
173 | 5.3g | 16.0g | 5.2g | 2.7g | 0.1g | 3mg | Ca 277mg · Fe 4.2mg · Zn 2.3mg | ||
🫘 Black-eyed Peas Legume |
112 | 7.7g | 0.5g | 20.5g | 6.1g | 2.8g | 4mg | Fe 1.7mg · Folate 119mcg · K 260mg |
Reading the Data
Values are for raw, dry weight (30g). Cooking changes volume & texture but not nutrients significantly. ★ = Exceptionally high amount compared to other items in this list. Bar widths show relative amounts within this table.