Best legumes for a healthy diet

Which are the healthiest and most nutritious legumes?

Best legumes of 2020 (1 - 5)
legume comparison
Comparison winner
legume comparison
Comparison winner
Soybeans
Comparison winner
Winged Beans
Comparison winner
Lupins
Comparison winner
Spanish Peanuts
Comparison winner
Virginia Peanuts
Comparison winner
Valencia Peanuts
Comparison winner
Yardlong Beans
Comparison winner
Catjang Cowpeas
Comparison winner
Hyacinth Beans
Comparison winner
California Red Kidney Beans
Image
Soybeans
100points
Winged Beans
78points
Lupins
70points
Spanish Peanuts
67points
Virginia Peanuts
65points
Valencia Peanuts
64points
Yardlong Beans
61points
Catjang Cowpeas
60points
Hyacinth Beans
58points
California Red Kidney Beans
58points
Summary
Summary
  • General values (70)
  • Sugars (39)
  • Minerals (100)
  • Vitamins (83)
  • Amino acids (100)
  • Antioxidants (100)
  • General values (62)
  • Sugars (64)
  • Minerals (91)
  • Vitamins (62)
  • Amino acids (65)
  • Antioxidants (0)
  • General values (48)
  • Sugars (62)
  • Minerals (58)
  • Vitamins (73)
  • Amino acids (72)
  • Antioxidants (0)
  • General values (100)
  • Sugars (22)
  • Minerals (43)
  • Vitamins (97)
  • Amino acids (48)
  • Antioxidants (0)
  • General values (97)
  • Sugars (45)
  • Minerals (44)
  • Vitamins (100)
  • Amino acids (46)
  • Antioxidants (0)
  • General values (97)
  • Sugars (31)
  • Minerals (34)
  • Vitamins (97)
  • Amino acids (46)
  • Antioxidants (0)
  • General values (33)
  • Sugars (96)
  • Minerals (71)
  • Vitamins (81)
  • Amino acids (45)
  • Antioxidants (0)
  • General values (33)
  • Sugars (93)
  • Minerals (84)
  • Vitamins (70)
  • Amino acids (44)
  • Antioxidants (0)
  • General values (41)
  • Sugars (95)
  • Minerals (75)
  • Vitamins (56)
  • Amino acids (42)
  • Antioxidants (0)
  • General values (39)
  • Sugars (93)
  • Minerals (59)
  • Vitamins (65)
  • Amino acids (44)
  • Antioxidants (0)
Pros
Pros
  • More proteins per 100g
  • More copper per 100g
  • More magnesium per 100g
  • More methionine per 100g
  • More vitamin C per 100g
  • More thiamin per 100g
  • More proteins per 100g
  • More copper per 100g
  • More iron per 100g
  • More methionine per 100g
  • More thiamin per 100g
  • More riboflavin per 100g
  • More proteins per 100g
  • More vitamin C per 100g
  • More niacin per 100g
  • More threonine per 100g
  • More isoleucine per 100g
  • More leucine per 100g
  • More proteins per 100g
  • More niacin per 100g
  • More pantothenic acid per 100g
  • More saturated fatty acids per 100g
  • More polyunsaturated fatty acids per 100g
  • More niacin per 100g
  • More pantothenic acid per 100g
  • More saturated fatty acids per 100g
  • More monounsaturated fatty acids per 100g
  • Smaller amount of sugars per 100g
  • More copper per 100g
  • More riboflavin per 100g
  • More niacin per 100g
  • More pantothenic acid per 100g
  • More saturated fatty acids per 100g
  • More polyunsaturated fatty acids per 100g
  • More carbohydrates per 100g
  • More iron per 100g
  • More magnesium per 100g
  • More thiamin per 100g
  • More riboflavin per 100g
  • More niacin per 100g
  • More carbohydrates per 100g
  • More iron per 100g
  • More magnesium per 100g
  • More niacin per 100g
  • More tryptophan per 100g
  • More copper per 100g
  • More carbohydrates per 100g
  • More iron per 100g
  • More magnesium per 100g
  • More thiamin per 100g
  • More isoleucine per 100g
  • More carbohydrates per 100g
  • More iron per 100g
  • More threonine per 100g
  • More methionine per 100g
Cons
Cons
                      General values
                      More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
                      More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.36.49g29.65g36.17g26.15g25.19g25.09g24.33g23.85g23.9g24.37g
                      More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
                      More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.9.3g25.9g18.9g9.5g8.5g8.7g11g10.7g25.6g24.9g
                      More saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
                      More saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.2.88g2.3g1.16g7.1g6.43g7.33g0.34g0.54g0.29g0.04g
                      More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
                      More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.4.4g6.01g3.94g22.32g25.58g21.41g0.11g0.17g0.08g0.02g
                      More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
                      More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.11.26g4.33g2.44g17.24g14.88g16.5g0.56g0.89g0.71g0.14g
                      Total score for "General values"
                      Total score for "General values"
                      Sugars
                      Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
                      Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.7.33gN.A.N.A.N.A.3.95gN.A.N.A.N.A.N.A.N.A.
                      More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
                      More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.30.16g41.71g40.37g15.83g16.54g20.91g61.91g59.64g60.74g59.8g
                      Total score for "Sugars"
                      Total score for "Sugars"
                      Minerals
                      More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
                      More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.277mg440mg176mg106mg89mg62mg138mg85mg130mg195mg
                      More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
                      More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.15.7mg13.44mg4.36mg3.91mg2.55mg2.09mg8.61mg9.95mg5.1mg9.35mg
                      More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
                      More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.280mg179mg198mg188mg171mg184mg338mg333mg283mg160mg
                      More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
                      More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.1797mg977mg1013mg744mg690mg332mg1157mg1375mg1235mg1490mg
                      More copper per 100gCopper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.
                      More copper per 100gCopper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.1.66mg2.88mg1.02mg0.9mg1.11mg1.17mg0.88mg1.06mg1.33mg1.1mg
                      Total score for "Minerals"
                      Total score for "Minerals"
                      Vitamins
                      More vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
                      More vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.6mgN.A.4.8mgN.A.N.A.N.A.1.6mg1.5mgN.A.4.5mg
                      More niacin per 100gNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
                      More niacin per 100gNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.1.62mg3.09mg2.19mg15.93mg12.38mg12.88mg2.16mg2.79mg1.61mg2.06mg
                      More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
                      More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.0.87mg0.45mg0.22mg0.14mg0.13mg0.3mg0.23mg0.17mg0.14mg0.22mg
                      More pantothenic acid per 100gPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
                      More pantothenic acid per 100gPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.0.79mg0.8mg0.75mg1.77mg1.76mg1.81mg1.56mg1.51mg1.24mg0.78mg
                      More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
                      More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.0.87mg1.03mg0.64mg0.68mg0.65mg0.64mg0.89mg0.68mg1.13mg0.53mg
                      Total score for "Vitamins"
                      Total score for "Vitamins"
                      Amino acids
                      More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
                      More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.1.97g1.47g1.61g0.92g0.89g0.88g0.99g0.97g1.14g1.08g
                      More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
                      More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.3.31g2.5g2.74g1.7g1.63g1.63g1.86g1.83g2.03g1.95g
                      More methionine per 100gMethionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.
                      More methionine per 100gMethionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.0.55g0.36g0.26g0.32g0.31g0.31g0.35g0.34g0.19g0.37g
                      More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
                      More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.1.77g1.18g1.33g0.9g0.86g0.86g0.93g0.91g0.93g1.03g
                      More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
                      More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.0.59g0.76g0.29g0.25g0.24g0.24g0.3g0.29g0.2g0.29g
                      Total score for "Amino acids"
                      Total score for "Amino acids"
                      Antioxidants
                      More formononetin per 100gFormononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.
                      More formononetin per 100gFormononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.8.46mgN.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.
                      More glycitein per 100gGlycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.
                      More glycitein per 100gGlycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.15.29mgN.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.
                      More daidzein per 100gDaidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.
                      More daidzein per 100gDaidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.62.9mgN.A.0.1mgN.A.N.A.N.A.N.A.N.A.N.A.N.A.
                      Total score for "Antioxidants"
                      Total score for "Antioxidants"
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