Winged bean tuber, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.4 MG | 32% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.6 MG | 10% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 19 UG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 30 MG | 2% | |
| Iron, Fe | 2 MG | 11% | |
| Magnesium, Mg | 24 MG | 6% | |
| Phosphorus, P | 45 MG | 4% | |
| Potassium, K | 586 MG | 12% | |
| Sodium, Na | 35 MG | 2% | |
| Zinc, Zn | 1.4 MG | 13% | |
| Copper, Cu | 1.4 MG | 154% | |
| Manganese, Mn | 0.5 MG | 23% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Good source of protein with 11.6g per 100g.
- Very low in fat (0.9g per 100g).
- Rich source of Copper, Cu (154% of Daily Value per 100g).
- Good source of Manganese, Mn (23% DV).
- Good source of Thiamin (32% DV).
About Winged bean tuber, raw
This starchy tuber is the underground part of the winged bean plant, a tropical legume known for its edible leaves, flowers, pods, and roots. While the pods and seeds are more commonly consumed, the tuber offers a unique nutritional profile. It's notably high in protein compared to other tubers, making it a valuable plant-based protein source in regions where it's cultivated. It's also a good source of carbohydrates for energy, though it's relatively low in fiber and fat. Like many tubers, it provides essential minerals and some B vitamins, though the exact micronutrient content can vary based on growing conditions.
In culinary use, the tuber can be boiled, roasted, or fried, similar to how potatoes or yams are prepared. Its texture is somewhat firm when cooked, and it has a mild, slightly nutty flavor that pairs well with various spices and seasonings. In traditional diets where winged beans are grown, the tuber is often added to stews, curries, or simply enjoyed as a side dish. For those looking to diversify their intake of plant proteins or explore underutilized crops, this tuber offers both nutritional benefits and culinary versatility.
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