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Bean nutrition, glycemic index, calories, and serving size

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

Important nutritional characteristics for Bean

Bean
33 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (193 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-9.6 (alkaline)
Calories
347
94% Potassium
92% Fiber
90% Iron
89% Magnesium
89% Phosphorus
Explanation: The given food contains more Potassium than 94% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Iron, Magnesium, and Phosphorus.
33

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Macronutrients chart

22% 2% 63% 12% 4%
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 100g
Calories 347
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 12mg
21%
Total Carbohydrate 63g
64%
Dietary Fiber 16g
Total Sugars g
Includes ? g Added Sugars
Protein 21g
Vitamin D 0mcg 0%

Calcium 113mg 11%

Iron 5mg 63%

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
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Bean nutrition infographic

Bean nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 34% 191% 126% 177% 123% 2% 63% 298% 150% 153% 37%
Calcium: 113 mg of 1,000 mg 11%
Iron: 5.07 mg of 8 mg 63%
Magnesium: 176 mg of 420 mg 42%
Phosphorus: 411 mg of 700 mg 59%
Potassium: 1393 mg of 3,400 mg 41%
Sodium: 12 mg of 2,300 mg 1%
Zinc: 2.28 mg of 11 mg 21%
Copper: 0.893 mg of 1 mg 99%
Manganese: 1.148 mg of 2 mg 50%
Selenium: 27.9 µg of 55 µg 51%
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 µg
TOP 35%
Zinc
2.28 mg
TOP 37%
Choline
66.2 mg
TOP 60%
Sodium
12 mg
TOP 84%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.21 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 6.3 mg of 90 mg 7%
Vitamin B1: 0.713 mg of 1 mg 59%
Vitamin B2: 0.212 mg of 1 mg 16%
Vitamin B3: 1.174 mg of 16 mg 7%
Vitamin B5: 0.785 mg of 5 mg 16%
Vitamin B6: 0.474 mg of 1 mg 36%
Folate: 525 µg of 400 µg 131%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 5.6 µg of 120 µg 5%

Vitamin chart - relative view

Vitamin B1
0.713 mg
TOP 12%
Folate
525 µg
TOP 16%
Vitamin B6
0.474 mg
TOP 26%
Vitamin C
6.3 mg
TOP 28%
Vitamin B5
0.785 mg
TOP 42%
Vitamin B2
0.212 mg
TOP 42%
Vitamin K
5.6 µg
TOP 54%
Vitamin B3
1.174 mg
TOP 67%
Vitamin E
0.21 mg
TOP 75%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 254% 232% 187% 172% 194% 74% 188% 165% 239%
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

0.235% 0.229% 0.407%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g

Carbohydrate type breakdown

34.17% 1.98%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Bean

2.11% 15.5% 44.94%
Sugar: 2.11 g
Fiber: 15.5 g
Other: 44.94 g

All nutrients for Bean per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 51% 21% 21.42g 7.6 times more than Broccoli
Fats 2% 73% 1.23g 27.1 times less than Cheese
Carbs 21% 15% 62.55g 2.2 times more than Rice
Calories 17% 24% 347kcal 7.4 times more than Orange
Starch 14% 89% 34.17g 2.2 times more than Potato
Fructose 0% 100% 0g N/A
Sugar 0% 59% 2.11g 4.3 times less than Coca-Cola
Fiber 62% 8% 15.5g 6.5 times more than Orange
Calcium 11% 20% 113mg 1.1 times less than Milk
Iron 63% 10% 5.07mg 2 times more than Beef
Magnesium 42% 11% 176mg 1.3 times more than Almond
Phosphorus 59% 11% 411mg 2.3 times more than Chicken meat
Potassium 41% 6% 1393mg 9.5 times more than Cucumber
Sodium 1% 84% 12mg 40.8 times less than White Bread
Zinc 21% 37% 2.28mg 2.8 times less than Beef
Copper 99% 17% 0.89mg 6.3 times more than Shiitake
Vitamin E 1% 75% 0.21mg 7 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 7% 28% 6.3mg 8.4 times less than Lemon
Vitamin B1 59% 12% 0.71mg 2.7 times more than Pea
Vitamin B2 16% 42% 0.21mg 1.6 times more than Avocado
Vitamin B3 7% 67% 1.17mg 8.2 times less than Turkey meat
Vitamin B5 16% 42% 0.79mg 1.4 times less than Sunflower seed
Vitamin B6 36% 26% 0.47mg 4 times more than Oat
Folate 131% 16% 525µg 8.6 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 5% 54% 5.6µg 18.1 times less than Broccoli
Tryptophan 0% 59% 0.24mg 1.3 times less than Chicken meat
Threonine 0% 65% 0.81mg 1.1 times more than Beef
Isoleucine 0% 64% 0.87mg Equal to Salmon
Leucine 0% 64% 1.56mg 1.6 times less than Tuna
Lysine 0% 68% 1.36mg 3 times more than Tofu
Methionine 0% 73% 0.26mg 2.7 times more than Quinoa
Phenylalanine 0% 50% 1.1mg 1.6 times more than Egg
Valine 0% 63% 1mg 2 times less than Soybean
Histidine 0% 66% 0.56mg 1.3 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 76% 0.24g 25.1 times less than Beef
Monounsaturated Fat 0% 77% 0.23g 42.8 times less than Avocado
Polyunsaturated fat 0% 66% 0.41g 115.9 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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