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Winged bean nutrition, glycemic index, calories, and serving size

Winged bean tuber, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Winged bean

Winged bean
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
( 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.
-6 (alkaline)
Calories
148
90% Potassium
84% Copper
77% Vitamin B1
72% Carbs
63% Manganese
Explanation: The given food contains more Potassium than 90% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Copper, Vitamin B1, Carbs, and Manganese.

Winged bean Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

32

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Macronutrients chart

12% 29% 58% 2%
Protein:
Daily Value: 23%
11.6 g of 50 g
23%
Fats:
Daily Value: 1%
0.9 g of 65 g
1%
Carbs:
Daily Value: 9%
28.1 g of 300 g
9%
Water:
Daily Value: 3%
57.4 g of 2,000 g
3%
Other:
2 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 148
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
2%
Sodium 35mg
9%
Total Carbohydrate 28g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 12g
Vitamin D 0mcg 0%

Calcium 30mg 3%

Iron 2mg 25%

Potassium 586mg 17%

*
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
ok
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

Winged bean nutrition infographic

Winged bean nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 75% 18% 20% 52% 5% 38% 462% 70% 4% 0%
Calcium: 30 mg of 1,000 mg 3%
Iron: 2 mg of 8 mg 25%
Magnesium: 24 mg of 420 mg 6%
Phosphorus: 45 mg of 700 mg 6%
Potassium: 586 mg of 3,400 mg 17%
Sodium: 35 mg of 2,300 mg 2%
Zinc: 1.39 mg of 11 mg 13%
Copper: 1.386 mg of 1 mg 154%
Manganese: 0.532 mg of 2 mg 23%
Selenium: 0.7 µg of 55 µg 1%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Potassium
586 mg
TOP 10%
Copper
1.386 mg
TOP 16%
Manganese
0.532 mg
TOP 37%
Iron
2 mg
TOP 37%
Calcium
30 mg
TOP 44%
Magnesium
24 mg
TOP 46%
Zinc
1.39 mg
TOP 47%
Sodium
35 mg
TOP 77%
Phosphorus
45 mg
TOP 79%
Selenium
0.7 µg
TOP 86%

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% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.379 mg of 1 mg 32%
Vitamin B2: 0.149 mg of 1 mg 11%
Vitamin B3: 1.64 mg of 16 mg 10%
Vitamin B5: 0.116 mg of 5 mg 2%
Vitamin B6: 0.075 mg of 1 mg 6%
Folate: 19 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.379 mg
TOP 23%
Folate
19 µg
TOP 49%
Vitamin B2
0.149 mg
TOP 58%
Vitamin B3
1.64 mg
TOP 61%
Vitamin B6
0.075 mg
TOP 71%
Vitamin B5
0.116 mg
TOP 88%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 270% 129% 92% 71% 85% 41% 78% 99% 104%
Tryptophan: 252 mg of 280 mg 90%
Threonine: 451 mg of 1,050 mg 43%
Isoleucine: 425 mg of 1,400 mg 30%
Leucine: 640 mg of 2,730 mg 23%
Lysine: 592 mg of 2,100 mg 28%
Methionine: 143 mg of 1,050 mg 14%
Phenylalanine: 451 mg of 1,750 mg 26%
Valine: 599 mg of 1,820 mg 33%
Histidine: 241 mg of 700 mg 34%

Fat type information

0.222% 0.234% 0.174%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g

All nutrients for Winged bean per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 28% 40% 11.6g 4.1 times more than Broccoli
Fats 1% 76% 0.9g 37 times less than Cheese
Carbs 9% 28% 28.1g Equal to Rice
Calories 7% 60% 148kcal 3.1 times more than Orange
Calcium 3% 44% 30mg 4.2 times less than Milk
Iron 25% 37% 2mg 1.3 times less than Beef
Magnesium 6% 46% 24mg 5.8 times less than Almond
Phosphorus 6% 79% 45mg 4 times less than Chicken meat
Potassium 17% 10% 586mg 4 times more than Cucumber
Sodium 2% 77% 35mg 14 times less than White Bread
Zinc 13% 47% 1.39mg 4.5 times less than Beef
Copper 154% 16% 1.39mg 9.8 times more than Shiitake
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 32% 23% 0.38mg 1.4 times more than Pea
Vitamin B2 11% 58% 0.15mg 1.1 times more than Avocado
Vitamin B3 10% 61% 1.64mg 5.8 times less than Turkey meat
Vitamin B5 2% 88% 0.12mg 9.7 times less than Sunflower seed
Vitamin B6 6% 71% 0.08mg 1.6 times less than Oat
Folate 5% 49% 19µg 3.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Tryptophan 0% 57% 0.25mg 1.2 times less than Chicken meat
Threonine 0% 74% 0.45mg 1.6 times less than Beef
Isoleucine 0% 76% 0.43mg 2.2 times less than Salmon
Leucine 0% 79% 0.64mg 3.8 times less than Tuna
Lysine 0% 75% 0.59mg 1.3 times more than Tofu
Methionine 0% 79% 0.14mg 1.5 times more than Quinoa
Phenylalanine 0% 77% 0.45mg 1.5 times less than Egg
Valine 0% 74% 0.6mg 3.4 times less than Soybean
Histidine 0% 77% 0.24mg 3.1 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 76% 0.22g 26.6 times less than Beef
Monounsaturated Fat 0% 77% 0.23g 41.9 times less than Avocado
Polyunsaturated fat 0% 80% 0.17g 271.1 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/170070/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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