Winged beans raw nutrition: calories, carbs, GI, protein, fiber, fats
Winged beans, mature seeds, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Winged beans raw
| Calories ⓘ Calories per 100-gram serving | 409 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 15.81 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. | 0.3 (acidic) |
Protein ⓘHigher in Protein content than 96% of foods
Iron ⓘHigher in Iron content than 95% of foods
Calcium ⓘHigher in Calcium content than 93% of foods
Fiber ⓘHigher in Fiber content than 93% of foods
Potassium ⓘHigher in Potassium content than 93% of foods
Winged beans raw calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 409 | |
| Calories in 1 cup | 744 | 182 g |
Mineral coverage chart
Calcium:
440 mg of 1,000 mg
44%
Iron:
13.44 mg of 8 mg
168%
Magnesium:
179 mg of 420 mg
43%
Phosphorus:
451 mg of 700 mg
64%
Potassium:
977 mg of 3,400 mg
29%
Sodium:
38 mg of 2,300 mg
2%
Zinc:
4.48 mg of 11 mg
41%
Copper:
2.88 mg of 1 mg
320%
Manganese:
3.721 mg of 2 mg
162%
Selenium:
8.2 µg of 55 µg
15%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Iron
13.44 mg
TOP 5%
Calcium
440 mg
TOP 7%
Potassium
977 mg
TOP 7%
Phosphorus
451 mg
TOP 10%
Magnesium
179 mg
TOP 11%
Copper
2.88 mg
TOP 15%
Zinc
4.48 mg
TOP 21%
Manganese
3.721 mg
TOP 26%
Selenium
8.2 µg
TOP 62%
Sodium
38 mg
TOP 76%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
1.03 mg of 1 mg
86%
Vitamin B2:
0.45 mg of 1 mg
35%
Vitamin B3:
3.09 mg of 16 mg
19%
Vitamin B5:
0.795 mg of 5 mg
16%
Vitamin B6:
0.175 mg of 1 mg
13%
Folate:
45 µg of 400 µg
11%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
1.03 mg
TOP 10%
Vitamin B2
0.45 mg
TOP 16%
Folate
45 µg
TOP 36%
Vitamin B5
0.795 mg
TOP 42%
Vitamin B3
3.09 mg
TOP 50%
Vitamin B6
0.175 mg
TOP 52%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%
Macronutrients chart
Protein:
Daily Value: 59%
29.65 g of 50 g
59%
Fats:
Daily Value: 25%
16.32 g of 65 g
25%
Carbs:
Daily Value: 14%
41.71 g of 300 g
14%
Water:
Daily Value: 0%
8.34 g of 2,000 g
0%
Other:
3.98 g
Protein quality breakdown
Tryptophan:
762 mg of 280 mg
272%
Threonine:
1179 mg of 1,050 mg
112%
Isoleucine:
1468 mg of 1,400 mg
105%
Leucine:
2497 mg of 2,730 mg
91%
Lysine:
2136 mg of 2,100 mg
102%
Methionine:
356 mg of 1,050 mg
34%
Phenylalanine:
1429 mg of 1,750 mg
82%
Valine:
1530 mg of 1,820 mg
84%
Histidine:
790 mg of 700 mg
113%
Fat type information
Saturated Fat:
2.303 g
Monounsaturated Fat:
6.012 g
Polyunsaturated fat:
4.33 g
Fiber content ratio for Winged beans raw
Sugar:
0 g
Fiber:
25.9 g
Other:
15.81 g
All nutrients for Winged beans raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 409kcal | 20% | 13% |
8.7 times more than Orange
|
| Protein | 29.65g | 71% | 4% |
10.5 times more than Broccoli
|
| Fats | 16.32g | 25% | 20% |
2 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 15.81g | N/A | 37% |
3.4 times less than Chocolate
|
| Carbs | 41.71g | 14% | 23% |
1.5 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 13.44mg | 168% | 5% |
5.2 times more than Beef broiled
|
| Calcium | 440mg | 44% | 7% |
3.5 times more than Milk
|
| Potassium | 977mg | 29% | 7% |
6.6 times more than Cucumber
|
| Magnesium | 179mg | 43% | 11% |
1.3 times more than Almond
|
| Fiber | 25.9g | 104% | 7% |
10.8 times more than Orange
|
| Copper | 2.88mg | 320% | 15% |
20.3 times more than Shiitake
|
| Zinc | 4.48mg | 41% | 21% |
1.4 times less than Beef broiled
|
| Phosphorus | 451mg | 64% | 10% |
2.5 times more than Chicken meat
|
| Sodium | 38mg | 2% | 76% |
12.9 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Selenium | 8.2µg | 15% | 62% | |
| Manganese | 3.72mg | 162% | 26% | |
| Vitamin B1 | 1.03mg | 86% | 10% |
3.9 times more than Pea raw
|
| Vitamin B2 | 0.45mg | 35% | 16% |
3.5 times more than Avocado
|
| Vitamin B3 | 3.09mg | 19% | 50% |
3.1 times less than Turkey meat
|
| Vitamin B5 | 0.8mg | 16% | 42% |
1.4 times less than Sunflower seed
|
| Vitamin B6 | 0.18mg | 13% | 52% |
1.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 45µg | 11% | 36% |
1.4 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 2.3g | 12% | 44% |
2.6 times less than Beef broiled
|
| Monounsaturated Fat | 6.01g | N/A | 26% |
1.6 times less than Avocado
|
| Polyunsaturated fat | 4.33g | N/A | 19% |
10.9 times less than Walnut
|
| Tryptophan | 0.76mg | 0% | 42% |
2.5 times more than Chicken meat
|
| Threonine | 1.18mg | 0% | 49% |
1.6 times more than Beef broiled
|
| Isoleucine | 1.47mg | 0% | 44% |
1.6 times more than Salmon raw
|
| Leucine | 2.5mg | 0% | 45% |
Equal to Tuna Bluefin
|
| Lysine | 2.14mg | 0% | 54% |
4.7 times more than Tofu
|
| Methionine | 0.36mg | 0% | 70% |
3.7 times more than Quinoa
|
| Phenylalanine | 1.43mg | 0% | 42% |
2.1 times more than Egg
|
| Valine | 1.53mg | 0% | 45% |
1.3 times less than Soybean raw
|
| Histidine | 0.79mg | 0% | 55% |
1.1 times more than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 409
% Daily Value*
25%
Total Fat
16g
9%
Saturated Fat 2g
0%
Cholesterol 0mg
2%
Sodium 38mg
14%
Total Carbohydrate
42g
104%
Dietary Fiber
26g
Total Sugars g
Includes ? g Added Sugars
Protein
30g
Vitamin D
0mcg
0%
Calcium
440mg
44%
Iron
13mg
163%
Potassium
977mg
29%
*
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
Winged beans raw nutrition infographic
Infographic link
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.