Winged beans, mature seeds, raw

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 96 / 100 How is this scored?

Composition

Energy

Protein 29.7 g · 119 kcal/100g
Fat 16.3 g · 147 kcal/100g
Carbs 41.7 g · 167 kcal/100g
Fiber 25.9 g
Water 8 g
Total energy 409 kcal

Energy is predominantly from carbs (39%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
16.3g
Saturated
2.3g
Monounsat.
6.0g
Polyunsat.
4.3g
Omega-6
4.07g

Saturated fat is 5.1% of energy, within the WHO limit of 10%.

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

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 74 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 1.03 mg
Riboflavin (B2) 0.45 mg
Niacin (B3) 3.1 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.18 mg
Folate (B9) 45 µg
Vitamin B12 0.00 µg

Minerals

Calcium 440 mg
Iron 13.4 mg
Magnesium 179 mg
Phosphorus 451 mg
Potassium 977 mg
Sodium 38 mg
Zinc 4.5 mg
Copper 2.88 mg
Manganese 3.72 mg
Selenium 8.2 µg

Notable source of Copper (288% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.