Winged bean tuber, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 64 / 100 How is this scored?

Composition

Energy

Protein 11.6 g · 46 kcal/100g
Fat 0.9 g · 8 kcal/100g
Carbs 28.1 g · 112 kcal/100g
Water 57 g
Total energy 148 kcal

Energy is predominantly from carbs (67%); EFSA recommends 45–60% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
0.9g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.2g
Omega-6
0.15g

Saturated fat is 1.4% of energy, within the WHO limit of 10%.

Protein quality 94 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 94%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (94% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 43 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.38 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 1.6 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.08 mg
Folate (B9) 19 µg
Vitamin B12 0.00 µg

Minerals

Calcium 30 mg
Iron 2.0 mg
Magnesium 24 mg
Phosphorus 45 mg
Potassium 586 mg
Sodium 35 mg
Zinc 1.4 mg
Copper 1.39 mg
Manganese 0.53 mg
Selenium 0.7 µg

Notable source of Copper (139% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.