Hyacinth-beans, immature seeds, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 69 / 100 How is this scored?

Composition

Energy

Protein 2.1 g · 8 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 9.2 g · 37 kcal/100g
Fiber 3.3 g
Water 88 g
Total energy 46 kcal

Energy is predominantly from carbs (78%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
0.2g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.0g
Omega-6
0.00g

Saturated fat is 1.7% of energy, within the WHO limit of 10%.

Protein quality 71 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 71%
Phenylalanine + Tyrosine 100%
Threonine 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (71% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 35 / 100 How is this scored?

Vitamins

Vitamin A 43 µg
Vitamin C 12.9 mg
Vitamin D 0.0 µg
Vitamin E 0.5 mg
Vitamin K 18 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.02 mg
Folate (B9) 62 µg
Vitamin B12 0.00 µg

Minerals

Calcium 50 mg
Iron 0.7 mg
Magnesium 40 mg
Phosphorus 49 mg
Potassium 252 mg
Sodium 2 mg
Zinc 0.4 mg
Copper 0.05 mg
Manganese 0.21 mg
Selenium 1.5 µg

Notable source of Folate (B9) (31% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.