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Winged bean nutrition, glycemic index, calories, net carbs & more

Winged bean tuber, raw
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on December 06, 2021
Education: Nutrition & Microbiology at YSU
Winged bean

Introduction

When talking about beans, it's important to emphasize that they can benefit your health. Beans, for instance, are high in protein, fiber, vitamins, and minerals, all of which can help reduce inflammation, prevent chronic disease, support weight reduction, enhance gut health, and induce satiety.

You can use all parts of winged beans in cuisine; you can eat leaves like spinach, use the flowers in salads, and use the seeds in the same ways as soybeans.

General

Classification

Winged bean has different names; Goa bean, four-angled bean, four-cornered bean, Manila bean, Mauritius bean. It is a tropical legume plant that is native to New Guinea.

Winget bean or Psophocarpus tetragonolobus belongs to the Fabaceae family and is related to the pole beans.

Winged beans prefer friable soil types for a good yield, can grow up to 2–4 m long in hot and humid zones with short daylight. There are numerous winged bean varieties, with pod length, width, and color varying.

Appearance

The appearance of winged beans varies greatly. Its leaves can be elliptical, deltoid, ovate-lanceolate, lanceolate, or long-lanceolate.

The leaves are trifoliate on long petioles up to 12 cm long, with grooves on the upper side at the base, and appear in various shades of green, while the leaves are triangular or diamond-shaped, tapering to a sharp apex, obtuse base 8-15 to 4-12 see solid, light green.

Taste and Use

Like many pea varieties, winged beans are sweet with an asparagus flavor and a crunchy texture.

The pods have a pleasant nutty aroma and a delicious taste, while the leaves have a mild spinach flavor, and the flowers have been compared to mushrooms in terms of aroma. Choose small beans free of discoloration because the short ones are more pliable. Cooking time may increase if you get longer ones. Before using, wash and trim the hair.

Varieties

The most popular winged beans are grown seasonally or left to grow in the field all year. Like many other winged bean varieties, the typical "local green" variety is a short-day plant.

Short-day plants typically produce flowers and fruits only when less than 12 hours of daylight per day. In Guam, "short days" typically last from October to March. You can find the famous “local green” short-day variety in markets from November to May.

"Long day" plants require more sunlight during the day to produce flowers and fruits.

Cultivation

One of the main reasons winged beans are not popular in the United States is the plant's specific growing requirements. Due to the special daylight requirements, Asian winged beans grown throughout most United States did not produce flowers - and thus seed pods - until recently. The variety discovered in China has proven to be light neutral and has successfully grown in many parts.

Germination takes 7 to 21 days on average, and young shoots develop slowly for at least a month. Gardeners will have the best results if they start seeds two to three weeks before the last frost date and keep young plants inside until any chance of frost has passed [1].

History

Psophocarpus is a genus of nine species, eight of which are wild. Wild species were only collected in Africa, Madagascar, and the island of Mascarene. New Guinea and Southeast Asia, particularly Indonesia, have many varieties and strains, indicating the epicenter of winged bean diversity. According to some researchers, it could have been of African origin.

Wing beans are widely grown in the tropics, particularly in Myanmar, India, Malaysia, Indonesia, Thailand, Vietnam, Sri Lanka, Bangladesh, West Africa, New Guinea, the West Indies, South America, and even Florida. However, it is gaining popularity worldwide due to its higher nutritional value and delicious taste [2].

Nutrition

Due to their vitamins, minerals, and micronutrient content, winged beans have many beneficial effects on our health. The nutritional information below will be focusing on raw winged beans.

Macronutrients and Calories

Winged beans are incredibly dense in nutrients. However, their water content isn’t high; 3%.

Calories

Winged beans provide 148 calories per 100g serving. Nevertheless, these beans contain no cholesterol and a small number of saturated fats, making them perfect for diets and weight loss.

Protein and Fats

Winged beans contain a good amount of protein. In comparison, they have 4.1 times more than broccoli. Tryptophan, Threonine, Isoleucine in high amounts, and Methionine, Lysine, Histidine in moderate amounts can be found in winged beans.

Winged beans have 11.6g protein in 100 g f serving.

Winged beans have a low amount of fats, containing 0.9g of fats in 100 g of serving, 37 times less than cheese.

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%

Carbohydrates

Winged beans are rich in carbs; they have 28.1g of carbs in 100 g of serving.

Winged beans are also high in net carbs, containing 1.9 times less than chocolate. Winged beans fall in the range of 26% of foods as a source of net carbs.

Vitamins

Winged beans have a high level of Vitamin B1. This fruit is exceptionally high in Vitamin B2. It falls in the top 23% of foods as a source of Vitamin B1, containing 1.4 times more Vitamin B1 than a pea. These beans are also high in Folate, Vitamin B6, and Vitamin B5. Winged beans lack Vitamin A, Vitamin B12, Vitamin K, Vitamin E, Vitamin D, and Vitamin C.

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 : 0 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: 0 µg of 120 µg 0%

Minerals

Winged beans have incredibly high amounts of potassium and copper. These beans contain more potassium than 90% of foods.

It is essential to highlight that winged beans fall in the top 10% of foods as a source of potassium, containing four times more potassium than cucumber. These beans also contain magnesium, zinc, iron, calcium, and copper.

Winged beans contain low amounts of phosphorus and selenium.

Winged beans have moderate sodium, around 35 mg of it in a 100 g serving.

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: 0 mg of 550 mg 0%

Glycemic Index

Winged beans contain a tiny amount of sugars. They are high in antioxidants, potassium, and copper. The glycemic index of winged beans is low.

Acidity

The pH value of winged beans, in general, has been calculated to be equal to -6, which makes these beans an alkaline food.

Weight Loss and Diets

Eating legumes can help fill any deficiencies in your diet.

In general, beans are an essential source of minerals and vitamins.
Winged beans are a perfect choice in the case of diet due to their high amount of nutrients.
Winged beans are indicated in weight loss diets. They have a low-calorie count and no cholesterol, making them a perfect complement to a weight-loss diet. Moreover, the glycemic load of winged beans is about ten, and therefore these beans are essential in diabetes. Sugar does not rise when you consume winged beans [3].

Keto

It would be best to avoid winged beans on keto because they are very high in net carbs, 28.1 g of net carbs per 100g serving. Limiting your net carb consumption to 20g - 30g per day is essential to stay in ketosis. The macronutrient ratio for keto - 70% fat, 20-25% protein, and 5-10% carbs.

Moreover, these beans are low in fat, the opposite of the macros required for this diet [4].

DASH

DASH stands for dietary approaches to hypertension; the ultimate goal of this diet is to lower blood pressure through food choices.

Since winged beans are a great source of potassium, they can help regulate and control fluctuations in blood pressure.

In the case of the DASH diet, you can include winged beans in your list of recommended products. The recommended dietary restrictions for the DASH Diet are 4 to 5 servings of legumes a day [5].

Atkins

The Atkins Diet is a low-carbohydrate eating plan. This diet's proponents claim that you can lose weight by eating protein and fat as long as you avoid high-carb foods. Low-carb diets are so effective for weight loss because cutting carbs and increasing protein intake reduces appetite, which leads to fewer calories.

Due to the high amount of carbs in winged beans, It would be best to avoid them on the Atkins diet [6].

Mediterranean

The Mediterranean Diet is a broad term that refers to traditional eating habits in Mediterranean countries.

This diet consists primarily of fruits, vegetables, legumes, nuts, beans, fish, and unsaturated fats. While there are no specific guidelines for following the Mediterranean diet, you can follow some general guidelines to incorporate the diet's principles into your daily routine, typically characterized by a low intake of meat and a high intake of olive oil.

In the case of the Mediterranean diet, you can add winged beans to the list of recommended foods [7].

Paleo

The Paleo Diet is based on foods that could have been eaten during the Paleolithic era (2.5 million to ten thousand years ago).

During Paleo diet recommends consuming lean meats, fish, fruits, vegetables, legumes, and seeds. This diet restricts the number of foods that became common around 10,000 years ago when agriculture began: dairy products, legumes, and grains. Winged beans can be used in the case of the Paleo diet [8].

Vegan/ Vegetarian/ Pescetarian

Plant-based foods, such as fruits and vegetables, are permissible on a vegan or vegetarian diet. In these diets, winged beans can be used.

Similarly, you can use winged beans in the Pescetarian diet, similar to the Mediterranean diet. It is plant-based and relies heavily on fish for animal protein [9].

.

Gluten-free

Gluten is a family of proteins found primarily in wheat and triticale. Accordingly, a gluten-free diet excludes foods that contain gluten.

Winged beans and other legumes can be used in the case of this diet [10].

Dukan

The Ducan diet is characterized by consuming lean meat, poultry, fish, shellfish, low-fat dairy products, and eggs.

You can add legumes to one serving per day when you reach your target weight.

Winged beans are allowed during the cruise phase of the Ducan diet [11].

Intermittent Fasting

Intermittent fasting focuses on when to eat; you only eat for a specific time.

As with all foods, you can use winged beans in this diet during your meal periods but should be abstained from during fasting [12].

Low Fat & Low Calorie

Winged beans are naturally very low in fats; however, a 100g serving of these legumes provides 148 calories. Therefore, these legumes are suited for a low-fat diet but not a low-calorie diet.

Low Carb

You can lose weight on a low-carb diet by eating as much protein and fat as you like as long as you avoid high-carb food. As winged beans contain a high amount of carbs, it is better to avoid them in the case of low-carb diets [13].

Anti Inflammatory

Winged beans are rich in powerful antioxidants, such as flavonoids and phenolic compounds (including lutein, violaxanthin, and neoxanthin). Research shows flavonoid-rich food has powerful anti-inflammatory effects [14].

BRAT

The BRAT diet has been recommended to treat stomach flu, diarrhea, and other digestive issues. The BRAT diet consists of low-protein, low-fat, and low-fiber foods that are easy to digest. Winged beans are low in fiber and fat and high in protein, so it is better to avoid them in the BRAT diet.

Health Benefits

This section of the article will discuss the health benefits of winged beans.

Cardiovascular Health

Winged beans are a source of many known antioxidants like polyphenols and flavonoids.

As antioxidants, phenolic compounds are essential. They have anticarcinogenic, antioxidant, anti-inflammatory, antimicrobial, antimutagenic, anti-aggregate, and anti-allergic properties. Phenolics can also help with cardiovascular disease.

Furthermore, winged beans are high in Vitamin B1 (thiamin), which allows the body to use carbohydrates for energy. It is required for glucose metabolism and is essential for nerve, muscle, and heart function [15].

Diabetes

According to the studies, Vitamin D and calcium together may be beneficial in optimizing glucose metabolism and helping to prevent diabetes according to several types of research.

Cunspotion of Vitamin D and calcium may control insulin secretion and therefore blood sugar levels, which prevent the onset of diabetes. Calcium is an essential component of cellular processes within insulin-responsive tissues like skeletal muscle and fat tissue [16].

Cancer

Flavonoids are secondary metabolites found in various fruits, vegetables, and legumes. They have been linked to various biological activities, including antioxidant, anti-inflammatory, antiviral, and anti-cancer properties. Winged beans are high in flavonoids and phenolic compounds, which means that consumption of these beans may help prevent oxidative stress-related diseases [14].

Helicobacter pylori is a bacteria that attacks the stomach epithelium and can cause stomach cancer. According to the study, winged bean lectins reduced the expression of these mucins and two other antigens in stomach cells and prevented cancer [17].

Manages asthma

Patients who have chronic asthma may normalize their breathing with the help of magnesium. The high magnesium content in the legume aids in normalizing breathing by relaxing the bronchial muscles.

Even wheezing and shortness of breath can be alleviated with intravenous magnesium.

Winged bean is an excellent choice because it contains 24 mg of magnesium, half of the daily recommended value. These beans are ideal for people who have chronic asthma [2].

Reduces headaches and migraines

According to research, tryptophan can help reduce the increasing pain associated with tension headaches and migraines and severe nausea and sleep problems that many migraine sufferers experience. Increased serotonin synthesis in the brain provides natural relief from headaches and migraine symptoms such as light sensitivity, indigestion, pain, etc.

According to the study, migraines were significantly reduced five to eight hours after consuming a drink containing 19 different amino acids, including tryptophan. To reduce headaches and other related issues, include tryptophan-rich foods such as winged beans in your diet [18].

Boost the immune system

Eating legumes helps to strengthen the immune system, protecting the body from infection and disease.

Zinc-rich foods, such as winged beans are frequently used as natural immune boosters. Zinc reduces the risk of catching a cold when taken for at least five months, and taking supplements when you're sick can hasten the healing process.

Studies show that zinc interferes with molecular processes that cause mucus and bacteria to build up in the nasal passages. Due to its electrical charge, Ionic zinc can have an antiviral effect by attaching to receptors in nasal epithelial cells and blocking their action [19].

Eye health

According to research, thiamine can help defend against vision problems like cataracts and glaucoma. It can improve muscle and nerve signaling, which is critical in connecting your eyes and brain. Regular consumption of winged beans can help prevent glaucoma and cataracts. Winged beans contain 0.38mg Vitamin B1, making them one of the best sources of this vitamin [20].

Pregnancy

Winged beans can be beneficial during pregnancy due to their high amount of folate. Folate promotes a healthy delivery and prevents the onset of neural tube defects in the infant.

Besides, these legumes’ high iron content is beneficial because it lowers the risk of maternal anemia and low birth weight.

Iron supplements are best absorbed with foods rich in vitamin C. Doctors recommend that pregnant women take 27 milligrams of iron a day. According to research, you can get recommended iron intake by including winged beans in your regular diets; winged beans contain 24.46 mg of iron, 305.75% of the RDA [21].

Other Health Benefits

Winged beans are a great source of phosphorous, the mineral, which can help with minor health issues like muscle weakness, numbness, fatigue, and other similar issues. Maintaining normal phosphorus levels in the body is an excellent way to stay fit and active. According to experts and various health practitioners, an average amount for adults can be around 1200 mg. Furthermore, you can cure sexual weakness by incorporating healthy amounts of winged beans into your diet, so libido loss, frigidity, impotence, and sperm motility can be alleviated by maintaining an adequate phosphorus supply [22].

Disadvantages and Risks

Oxalic acid, a naturally occurring substance found in some vegetables, may crystallize as oxalate stones in some people's urinary tracts. As a result, people with oxalate urinary tract stones should avoid eating vegetables from the Brassica and Fabaceae families. As a result, adequate water intake is recommended in these individuals to maintain average urine output and reduce the risk of stone formation [23].

Allergy

Overall, people who are allergic to legumes are sensitive to all types of legumes; others may eat a variety of legumes and experience symptoms from only one or two of them.

Winged beans are considered safe for all. However, individuals with known immune allergies to legumes and G6PD-enzyme deficiency disease should avoid them.

The allergy symptoms include abdominal pain and vomiting, itching, skin redness, hives, often around the mouth. Common symptoms may include wheezing, anaphylaxis. Besides, in some cases, people may develop a rash when the skin comes in contact with legumes [24].

Cooking and Uses

Winged Bean sprouts and shoots are green vegetables that can be eaten raw or cooked. The top three leaflet sets are the tender ones with a slightly sweet flavor. Six to ten weeks after sowing, the first green pods are usually ready for consumption; pick young stems and leaves for soups and curries and separate servings. Keep some pods for ripened dry seeds, which make a nutritious pulse. Flowers have the color and consistency of mushrooms and can be eaten raw, fried, or steamed. Dig tubers after the pods have ripened. Allow to air dry for a few days before cooking to make peeling easier.

Wash the winged beans thoroughly in cold water and dry with a paper towel. Remove the winged beans' tip ends. Using a paring knife, cut the beans diagonally into small sections.

Storage, Keeping, and Conservation

In tropical regions, winged beans can be found in markets almost all year. Although this legume has enormous potential as an all-around nutritional solution to malnutrition problems, its cultivation is still restricted to small farms and home gardens.

Aside from the immature pods, which draw the most attention from consumers, practically every component of the bean plant is used in cooking, including crispy leaves, fragile shoots, flower petals, and underground tubers.

Avoid overripe, discolored beans because they have unappealing flesh and dry seeds.

To enjoy the natural flavor of winged beans, consume them fresh. If not, store them in the refrigerator in a plastic bag for up to 4 days.

Production and Consumption

Winged bean plants, like other legumes, can help add nitrogen to your soil. These plants perform best in North and Central Florida when grown in the fall. In South Florida, they perform best when grown during the winter. Winged bean plants require short days to begin flowering; however, they are frost-sensitive.

On weak vining stems, the pointed, 3 to 6 inch-long leaves are produced. The pods are reached by four angled leaf-like "wings" that run lengthwise. When mature, bean pods are 6 to 9 inches long. They are prepared and consumed in the same manner as bush snap beans. When mature, the seeds are round and green, similar to soybeans. Some cultivars of this plant yield a sizeable tuberous root that can be eaten cooked or raw. The roots and seeds of the winged beans are high in protein.

References

  1. https://cyberleninka.org/article/n/1479637
  2. https://pubmed.ncbi.nlm.nih.gov/28866817/
  3. https://pubmed.ncbi.nlm.nih.gov/19939654/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
  5. https://pubmed.ncbi.nlm.nih.gov/10410299/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5090657/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801699/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004139/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999488/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213115/
  11. https://pubmed.ncbi.nlm.nih.gov/26024402/
  12. https://pubmed.ncbi.nlm.nih.gov/25857868/
  13. https://pubmed.ncbi.nlm.nih.gov/23651522/
  14. https://www.ecronicon.com/ecnu/pdf/ECNU-13-00503.pdf
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4252404/
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7566181/
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7762608/
  18. https://www.phytojournal.com/archives/2018/vol7issue5/PartR/7-5-78-263.pdf
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459027/
  21. https://experts.illinois.edu/en/publications/the-winged-bean-as-an-oil-and-protein-source-a-review
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6447592/
  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4826786/
  24. https://pubmed.ncbi.nlm.nih.gov/22555630/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: December 06, 2021

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)
Insulin index ⓘ
N/A
Calories
148
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
28.1 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)
90% Potassium
84% Copper
77% Vitamin B1
74% Net carbs
72% Carbs
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, Net carbs, and Carbs.

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

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

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

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
Net carbs N/A 26% 28.1g 1.9 times less than Chocolate Chocolate
Protein 28% 40% 11.6g 4.1 times more than Broccoli Broccoli
Fats 1% 76% 0.9g 37 times less than Cheese Cheese
Carbs 9% 28% 28.1g Equal to Rice Rice
Calories 7% 60% 148kcal 3.1 times more than Orange Orange
Calcium 3% 44% 30mg 4.2 times less than Milk Milk
Iron 25% 37% 2mg 1.3 times less than Beef Beef
Magnesium 6% 46% 24mg 5.8 times less than Almond Almond
Phosphorus 6% 79% 45mg 4 times less than Chicken meat Chicken meat
Potassium 17% 10% 586mg 4 times more than Cucumber Cucumber
Sodium 2% 77% 35mg 14 times less than White Bread White Bread
Zinc 13% 47% 1.39mg 4.5 times less than Beef Beef
Copper 154% 16% 1.39mg 9.8 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 32% 23% 0.38mg 1.4 times more than Pea Pea
Vitamin B2 11% 58% 0.15mg 1.1 times more than Avocado Avocado
Vitamin B3 10% 61% 1.64mg 5.8 times less than Turkey meat Turkey meat
Vitamin B5 2% 88% 0.12mg 9.7 times less than Sunflower seed Sunflower seed
Vitamin B6 6% 71% 0.08mg 1.6 times less than Oat Oat
Folate 5% 49% 19µg 3.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 56% 0.25mg 1.2 times less than Chicken meat Chicken meat
Threonine 0% 74% 0.45mg 1.6 times less than Beef Beef
Isoleucine 0% 76% 0.43mg 2.2 times less than Salmon Salmon
Leucine 0% 79% 0.64mg 3.8 times less than Tuna Tuna
Lysine 0% 75% 0.59mg 1.3 times more than Tofu Tofu
Methionine 0% 79% 0.14mg 1.5 times more than Quinoa Quinoa
Phenylalanine 0% 77% 0.45mg 1.5 times less than Egg Egg
Valine 0% 74% 0.6mg 3.4 times less than Soybean Soybean
Histidine 0% 77% 0.24mg 3.1 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 76% 0.22g 26.6 times less than Beef Beef
Monounsaturated Fat N/A 77% 0.23g 41.9 times less than Avocado Avocado
Polyunsaturated fat N/A 80% 0.17g 271.1 times less than Walnut Walnut

Check out similar food or compare with current

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
 ⓘ 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

Winged bean nutrition infographic

Winged bean nutrition infographic
Infographic link

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.