Bean raw nutrition: calories, carbs, GI, protein, fiber, fats
Beans, pinto, mature seeds, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Bean raw
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
33 (low) |
Glycemic load | 30 (high) |
Insulin index ⓘ II for four bean mix https://ses.library.usyd.edu.au/handle/2123/11945 | 34 |
Calories ⓘ Calories per 100-gram serving | 347 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 47.05 grams |
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) |
Potassium ⓘHigher in Potassium content than 94% of foods
Fiber ⓘHigher in Fiber content than 92% of foods
Iron ⓘHigher in Iron content than 90% of foods
Magnesium ⓘHigher in Magnesium content than 89% of foods
Phosphorus ⓘHigher in Phosphorus content than 89% of foods
Bean raw calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 347 | |
Calories in 1 cup | 670 | 193 g |
Calories in 1 tbsp | 42 | 12 g |
Bean raw Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Bean raw Glycemic load (GL)
Mineral coverage chart
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:
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 D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
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
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
Carbohydrate type breakdown
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 raw
Sugar:
2.11 g
Fiber:
15.5 g
Other:
44.94 g
All nutrients for Bean raw per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 347kcal | 17% | 24% | 7.4 times more than Orange |
Protein | 21.42g | 51% | 21% | 7.6 times more than Broccoli |
Fats | 1.23g | 2% | 73% | 27.1 times less than Cheddar Cheese |
Vitamin C | 6.3mg | 7% | 28% | 8.4 times less than Lemon |
Net carbs | 47.05g | N/A | 20% | 1.2 times less than Chocolate |
Carbs | 62.55g | 21% | 15% | 2.2 times more than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 5.07mg | 63% | 10% | 2 times more than Beef |
Calcium | 113mg | 11% | 20% | 1.1 times less than Milk |
Potassium | 1393mg | 41% | 6% | 9.5 times more than Cucumber |
Magnesium | 176mg | 42% | 11% | 1.3 times more than Almond |
Sugar | 2.11g | N/A | 59% | 4.3 times less than Coca-Cola |
Fiber | 15.5g | 62% | 8% | 6.5 times more than Orange |
Copper | 0.89mg | 99% | 17% | 6.3 times more than Shiitake |
Zinc | 2.28mg | 21% | 37% | 2.8 times less than Beef |
Starch | 34.17g | 14% | 89% | 2.2 times more than Potato |
Phosphorus | 411mg | 59% | 11% | 2.3 times more than Chicken meat |
Sodium | 12mg | 1% | 84% | 40.8 times less than White Bread |
Vitamin A | 0IU | 0% | 100% | N/A |
Vitamin A RAE | 0µg | 0% | 100% | |
Vitamin E | 0.21mg | 1% | 75% | 7 times less than Kiwifruit |
Selenium | 27.9µg | 51% | 35% | |
Manganese | 1.15mg | 50% | 31% | |
Vitamin B1 | 0.71mg | 59% | 12% | 2.7 times more than Pea raw |
Vitamin B2 | 0.21mg | 16% | 42% | 1.6 times more than Avocado |
Vitamin B3 | 1.17mg | 7% | 67% | 8.2 times less than Turkey meat |
Vitamin B5 | 0.79mg | 16% | 42% | 1.4 times less than Sunflower seed |
Vitamin B6 | 0.47mg | 36% | 26% | 4 times more than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 5.6µg | 5% | 54% | 18.1 times less than Broccoli |
Folate | 525µg | 131% | 16% | 8.6 times more than Brussels sprout |
Trans Fat | 0g | N/A | 100% | N/A |
Saturated Fat | 0.24g | 1% | 75% | 25.1 times less than Beef |
Monounsaturated Fat | 0.23g | N/A | 77% | 42.8 times less than Avocado |
Polyunsaturated fat | 0.41g | N/A | 66% | 115.9 times less than Walnut |
Tryptophan | 0.24mg | 0% | 59% | 1.3 times less than Chicken meat |
Threonine | 0.81mg | 0% | 65% | 1.1 times more than Beef |
Isoleucine | 0.87mg | 0% | 64% | Equal to Salmon raw |
Leucine | 1.56mg | 0% | 64% | 1.6 times less than Tuna Bluefin |
Lysine | 1.36mg | 0% | 68% | 3 times more than Tofu |
Methionine | 0.26mg | 0% | 73% | 2.7 times more than Quinoa |
Phenylalanine | 1.1mg | 0% | 50% | 1.6 times more than Egg |
Valine | 1mg | 0% | 63% | 2 times less than Soybean raw |
Histidine | 0.56mg | 0% | 66% | 1.3 times less than Turkey meat |
Fructose | 0g | 0% | 100% | N/A |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 347
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.