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Bean nutrition chart, glycemic index and rich nutrients

Beans, pinto, mature seeds, raw
*all the values are displayed for the amount of 100 grams

What is Bean rich in: TOP 5 nutrients.

Bean
richer than 94% foods
richer than 92% foods
richer than 90% foods
richer than 89% foods
richer than 89% foods
94% Potassium
92% Fiber
90% Iron
89% Magnesium
89% Phosphorus
Explanation: This food contains more Potassium than 94% of foods. More importantly, although there are several foods (6%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Iron, Magnesium and Phosphorus

Bean Glycemic index (GI)

32
Similar food data
32 Green bean Green bean
28 Pea Pea
16 Soybean Soybean

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 43%
21.42 g of 50 g
43%
Fats:
Daily Value: 2%
1.23 g of 65 g
2%
Carbs:
Daily Value: 21%
62.55 g of 300 g
21%
Water:
Daily Value: 1%
11.33 g of 2,000 g
1%
Other:
3.47 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 347
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 12mg
21%
TotalCarbohydrate 63g
64%
Dietary Fiber 16g
Total Sugars 2g
Includes 1g Added Sugars
Protein 21g
Vitamin D 0mcg 0%

Calcium 113mg 11%

Iron 5mg 28%

Potassium 1,393mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 113 mg of 1,000 mg 11%
Iron: 5.07 mg of 18 mg 28%
Magnesium: 176 mg of 400 mg 44%
Phosphorus: 411 mg of 1,000 mg 41%
Potassium: 1393 mg of 3,500 mg 40%
Sodium: 12 mg of 2,400 mg 1%
Zinc: 2.28 mg of 15 mg 15%
Copper: 0.893 mg of 2 mg 45%
Manganese: 1.148 mg of 2 mg 57%
Selenium: 27.9 µg of 70 µg 40%
Choline: 66.2 mg of 550 mg 12%

Mineral chart - relative view

Potassium
1393 mg
TOP 6%
Iron
5.07 mg
TOP 10%
Magnesium
176 mg
TOP 11%
Phosphorus
411 mg
TOP 11%
Copper
0.893 mg
TOP 17%
Calcium
113 mg
TOP 20%
Manganese
1.148 mg
TOP 31%
Selenium
27.9 mg
TOP 35%
Zinc
2.28 mg
TOP 37%
Choline
66.2 mg
TOP 60%
Sodium
12 mg
TOP 84%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.21 mg of 20 mg 1%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 6.3 mg of 60 mg 11%
Vitamin B1: 0.713 mg of 2 mg 48%
Vitamin B2: 0.212 mg of 2 mg 12%
Vitamin B3: 1.174 mg of 20 mg 6%
Vitamin B5: 0.785 mg of 10 mg 8%
Vitamin B6: 0.474 mg of 2 mg 24%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 5.6 µg of 80 µg 7%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
0.713 µg
TOP 12%
Vitamin B6
0.474 µg
TOP 26%
Vitamin C
6.3 µg
TOP 28%
Vitamin B5
0.785 µg
TOP 42%
Vitamin B2
0.212 µg
TOP 42%
Vitamin K
5.6 µg
TOP 54%
Vitamin B3
1.174 µg
TOP 67%
Vitamin E
0.21 µg
TOP 75%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 237 mg of 280 mg 85%
Threonine: 810 mg of 1,050 mg 77%
Isoleucine: 871 mg of 1,400 mg 62%
Leucine: 1558 mg of 2,730 mg 57%
Lysine: 1356 mg of 2,100 mg 65%
Methionine: 259 mg of 1,050 mg 25%
Phenylalanine: 1095 mg of 1,750 mg 63%
Valine: 998 mg of 1,820 mg 55%
Histidine: 556 mg of 700 mg 79%

Fat type information

Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.