A cup of cooked edamame provides the following nutritional values (8): Edamame offers a large amount of folate – more than 100% of the daily recommended intake. For instance, in many countries, such as Vietnam, the two seeds are both called “đậu”. Edamame is the name for immature (green) soybeans that grow within the pod. 71.43% less saturated fatty acids per 100g, 11.11% more vitamin E (alpha-tocopherol) per 100g, more monounsaturated fatty acids per 100g, more polyunsaturated fatty acids per 100g. To enhance shelf life, keep the sprouts in a plastic bag with a few drops o… They are an excellent source of fiber and folate, along with many other vitamins and minerals. Per cup (182g) serving, here are the nutritional values for cooked navy beans (16): Pinto beans are small legumes with a beige color speckled with brown bits. This page is currently only available in English. Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. Dal moong is known by many names, including mung daal, yellow mung daal, and mung dahl. It is a very popular ingredient in East Indian cuisine for its versatility, nutritional benefits, and taste. So basically, these are the whole beans, exactly as above but split in half into lentils. Some of the most popular include: Some of these foods are traditional fermented soy dishes, while others are more modern processed options. Per cup (160g) serving, cooked green peas provide the following nutritional values (10): Kidney beans come in several different colors, from black to red. Start; Food Tracker. vs. Kidney Beans. Peas being more delicate are usually frozen because they spoil a lot faster than beans. Like most legumes, mung beans contain difficult to digest saponins. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Heat the oil over medium heat in a large saucepan. There are also two different colors of split pea: green and yellow. Sometimes Westernized recipes for Indian food will use yellow split peas as a substitute for mung dal (split skinless mung beans) or chana dal (from chickpeas). In contrast, the most significant legume sources of fiber are adzuki beans, kidney beans, and navy beans. Black Beans Versus Red Beans; Black Beans Versus Pinto Beans; Black Beans Versus Soy Beans; Black Beans Versus Fava Beans Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Avoid insect-damaged, broken, shriveled, discolored beans as they sound inferior quality. Threonine is an essential amino acid that helps promote normal growth of the body. One reason for this is that they have a very low carbohydrate content compared to other legume varieties. A form of unsaturated fat with one double bond in its structure. Kidney beans are among the most nutritious legumes, and a cup (177g) serving of cooked beans contains (11): As the nutritional values show, red kidney beans offer higher proportions of protein and fiber compared to most legumes. Split peas can be stored in an airtight container for up to one year. Despite looking very similar to black soybeans, the black turtle bean is a different species of legume which is native to the American continent. Green moong beans. Nutritionally, cooked lentils provide the following nutrients per cup (198g) serving (12): Lima beans are large white beans, and it is easy to find them for sale in either dried or canned form. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations). These inexpensive foods provide protein, complex carbohydrates, and several vitamins and minerals. In this article, we examine the most common varieties of legumes and their nutritional values. 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