Winged beans, mature seeds, 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 | 1.0 MG | 86% | |
| Riboflavin | 0.5 MG | 35% | |
| Niacin | 3.1 MG | 19% | |
| Pantothenic acid | 0.8 MG | 16% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 45 UG | 11% | |
| 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 | 440 MG | 34% | |
| Iron, Fe | 13.4 MG | 75% | |
| Magnesium, Mg | 179 MG | 43% | |
| Phosphorus, P | 451 MG | 36% | |
| Potassium, K | 977 MG | 21% | |
| Sodium, Na | 38 MG | 2% | |
| Zinc, Zn | 4.5 MG | 41% | |
| Copper, Cu | 2.9 MG | 320% | |
| Manganese, Mn | 3.7 MG | 162% | |
| Selenium, Se | 8.2 UG | 15% |
Nutrition Highlights
- Excellent source of protein with 29.7g per 100g, great for muscle building and recovery.
- High in dietary fiber (25.9g per 100g), supporting digestive health.
- Good source of Calcium, Ca (34% DV).
- Rich source of Iron, Fe (75% of Daily Value per 100g).
- Good source of Magnesium, Mg (43% DV).
- Good source of Phosphorus, P (36% DV).
About Winged beans, mature seeds, raw
Winged beans get their name from the four fin-like ridges running along the pod, but the mature dried seeds are what this entry covers. They are nutritionally unusual: high in protein and fat for a legume, with a substantial fiber load that stands out even among other beans. Almost every part of the winged bean plant is edible. Raw, the seeds need soaking and long cooking. Their fat content makes them richer and more filling than most dried beans.
Dietary Information
Winged beans, mature seeds, raw is considered high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Winged beans, mature seeds, raw include Copper, Cu (320% DV) , Manganese, Mn (162% DV) , Thiamin (86% DV) , Iron, Fe (75% DV) , and Magnesium, Mg (43% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 409 calories per 100 grams, Winged beans, mature seeds, raw gets 29% of its calories from protein, 41% from carbohydrates, and 36% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
Compare Winged beans, mature seeds, raw
See how Winged beans, mature seeds, raw compares to other foods in terms of nutrition:
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- Winged beans, mature seeds, raw vs Beans, white, mature seeds, cooked, boiled, without salt
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