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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

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)
TOP 6% Potassium ⓘHigher in Potassium content than 94% of foods
TOP 8% Fiber ⓘHigher in Fiber content than 92% of foods
TOP 10% Iron ⓘHigher in Iron content than 90% of foods
TOP 11% Magnesium ⓘHigher in Magnesium content than 89% of foods
TOP 11% 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)

33

Bean raw Glycemic load (GL)

30

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 D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

21% 2% 61% 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

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

27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g

Carbohydrate type breakdown

94% 5%
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

3% 25% 72%
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 OrangeOrange
Protein 21.42g 51% 21% 7.6 times more than BroccoliBroccoli
Fats 1.23g 2% 73% 27.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 6.3mg 7% 28% 8.4 times less than LemonLemon
Net carbs 47.05g N/A 20% 1.2 times less than ChocolateChocolate
Carbs 62.55g 21% 15% 2.2 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 5.07mg 63% 10% 2 times more than BeefBeef
Calcium 113mg 11% 20% 1.1 times less than MilkMilk
Potassium 1393mg 41% 6% 9.5 times more than CucumberCucumber
Magnesium 176mg 42% 11% 1.3 times more than AlmondAlmond
Sugar 2.11g N/A 59% 4.3 times less than Coca-ColaCoca-Cola
Fiber 15.5g 62% 8% 6.5 times more than OrangeOrange
Copper 0.89mg 99% 17% 6.3 times more than ShiitakeShiitake
Zinc 2.28mg 21% 37% 2.8 times less than BeefBeef
Starch 34.17g 14% 89% 2.2 times more than PotatoPotato
Phosphorus 411mg 59% 11% 2.3 times more than Chicken meatChicken meat
Sodium 12mg 1% 84% 40.8 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.21mg 1% 75% 7 times less than KiwifruitKiwifruit
Selenium 27.9µg 51% 35%
Manganese 1.15mg 50% 31%
Vitamin B1 0.71mg 59% 12% 2.7 times more than Pea rawPea raw
Vitamin B2 0.21mg 16% 42% 1.6 times more than AvocadoAvocado
Vitamin B3 1.17mg 7% 67% 8.2 times less than Turkey meatTurkey meat
Vitamin B5 0.79mg 16% 42% 1.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.47mg 36% 26% 4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 5.6µg 5% 54% 18.1 times less than BroccoliBroccoli
Folate 525µg 131% 16% 8.6 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.24g 1% 75% 25.1 times less than BeefBeef
Monounsaturated Fat 0.23g N/A 77% 42.8 times less than AvocadoAvocado
Polyunsaturated fat 0.41g N/A 66% 115.9 times less than WalnutWalnut
Tryptophan 0.24mg 0% 59% 1.3 times less than Chicken meatChicken meat
Threonine 0.81mg 0% 65% 1.1 times more than BeefBeef
Isoleucine 0.87mg 0% 64% Equal to Salmon rawSalmon raw
Leucine 1.56mg 0% 64% 1.6 times less than Tuna BluefinTuna Bluefin
Lysine 1.36mg 0% 68% 3 times more than TofuTofu
Methionine 0.26mg 0% 73% 2.7 times more than QuinoaQuinoa
Phenylalanine 1.1mg 0% 50% 1.6 times more than EggEgg
Valine 1mg 0% 63% 2 times less than Soybean rawSoybean raw
Histidine 0.56mg 0% 66% 1.3 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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.

  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.