Nutrition Comparison Tool

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Winged Beans Mature Seeds Raw
×
Winged Bean Leaves Raw
×
Winged Bean Tuber Raw
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 37% DV 744 calories
  • Winged Bean Leaves Raw 100 grams (x1) 4% DV 74 calories
  • Winged Bean Tuber Raw 100 grams (x1) 7% DV 148 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 38% DV 29.7g
  • Winged Bean Leaves Raw 100 grams (x1) 1% DV 1.1g
  • Winged Bean Tuber Raw 100 grams (x1) 1% DV 0.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 28% DV 75.9g
  • Winged Bean Leaves Raw 100 grams (x1) 5% DV 14.1g
  • Winged Bean Tuber Raw 100 grams (x1) 10% DV 28.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 108% DV 54g
  • Winged Bean Leaves Raw 100 grams (x1) 12% DV 5.9g
  • Winged Bean Tuber Raw 100 grams (x1) 23% DV 11.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 0% DV 0mg
  • Winged Bean Leaves Raw 100 grams (x1) 0% DV 0mg
  • Winged Bean Tuber Raw 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 21% DV 4.2g
  • Winged Bean Leaves Raw 100 grams (x1) 1% DV 0.27g
  • Winged Bean Tuber Raw 100 grams (x1) 1% DV 0.22g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 168% DV 47.1g
  • Winged Bean Leaves Raw 100 grams (x1) --% DV --g
  • Winged Bean Tuber Raw 100 grams (x1) --% DV --g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) --% DV --g
  • Winged Bean Leaves Raw 100 grams (x1) --% DV --g
  • Winged Bean Tuber Raw 100 grams (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 136% DV 24.5mg
  • Winged Bean Leaves Raw 100 grams (x1) 22% DV 4mg
  • Winged Bean Tuber Raw 100 grams (x1) 11% DV 2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 62% DV 800.8mg
  • Winged Bean Leaves Raw 100 grams (x1) 17% DV 224mg
  • Winged Bean Tuber Raw 100 grams (x1) 2% DV 30mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Winged Beans Mature Seeds Raw 1 cup (x1) 38% DV 1778.1mg
  • Winged Bean Leaves Raw 100 grams (x1) 4% DV 176mg
  • Winged Bean Tuber Raw 100 grams (x1) 12% DV 586mg
Comparison Table

Table Legend

  1. Winged Beans Mature Seeds Raw
  2. Winged Bean Leaves Raw
  3. Winged Bean Tuber Raw
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 182 100 100
Calories
(%DV)
744
(37%)
74
(4%)
148
(7%)
Fat (g)
(%DV)
29.7
(38%)
1.1
(1%)
0.9
(1%)
Protein (g)
(%DV)
54
(108%)
5.9
(12%)
11.6
(23%)
Carbohydrate (g)
(%DV)
75.9
(28%)
14.1
(5%)
28.1
(10%)
Sugars (g)
(%DV)
--
(--%)
--
(--%)
--
(--%)
Fiber (g)
(%DV)
47.1
(168%)
--
(--%)
--
(--%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
4.2
(21%)
0.27
(1%)
0.22
(1%)
Net-Carbs (g) 28.8
14.1
28.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 182 100 100
Calcium (mg)
(%DV)
800.8
(62%)
224
(17%)
30
(2%)
Iron, Fe (mg)
(%DV)
24.5
(136%)
4
(22%)
2
(11%)
Potassium, K (mg)
(%DV)
1778.1
(38%)
176
(4%)
586
(12%)
Magnesium (mg)
(%DV)
325.8
(78%)
8
(2%)
24
(6%)
Phosphorus, P (mg)
(%DV)
820.8
(66%)
63
(5%)
45
(4%)
Sodium (mg)
(%DV)
69.2
(3%)
9
(0%)
35
(1%)
Zinc, Zn (mg)
(%DV)
8.2
(74%)
1.3
(12%)
1.4
(13%)
Copper, Cu (mg)
(%DV)
5.2
(582%)
0.46
(51%)
1.4
(154%)
Manganese (mg)
(%DV)
6.8
(294%)
1.4
(59%)
0.53
(23%)
Selenium, Se (mcg)
(%DV)
14.9
(27%)
0.9
(2%)
0.7
(1%)
Fluoride, F (mcg)
(%AI)
--
(--%)
--
(--%)
--
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 182 100 100
Vitamin A, RAE (mcg)
(%DV)
0
(0%)
405
(45%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
45
(50%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
1.9
(156%)
0.83
(69%)
0.38
(32%)
Riboflavin (B2) (mg)
(%DV)
0.82
(63%)
0.6
(46%)
0.15
(11%)
Niacin (B3) (mg)
(%DV)
5.6
(35%)
3.5
(22%)
1.6
(10%)
Vitamin B5 (PA) (mg)
(%DV)
1.4
(29%)
0.14
(3%)
0.12
(2%)
Vitamin B6 (mg)
(%DV)
0.32
(19%)
0.23
(14%)
0.08
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)
81.9
(20%)
16
(4%)
19
(5%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
81.9
(20%)
16
(4%)
19
(5%)
Folate DFE (mcg)
(%)
81.9
(20%)
16
(4%)
19
(5%)
Choline (mg)
(%DV)
--
(--%)
--
(--%)
--
(--%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)
0
(0%)
--
(--%)
--
(--%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
--
(--%)
--
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
--
(--%)
--
(--%)
Vitamin A, IU (IU) 0 8090 0
Lycopene (mcg) 0
--
--
Lut + Zeaxanthin (mcg) 0
--
--
Vitamin E (mg)
(%DV)
--
(--%)
--
(--%)
--
(--%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
--
(--%)
--
(--%)
--
(--%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 182 100 100
Water (g) 15.2
76.9
57.4
Ash (g) 7
2
2
Alcohol (g) 0
--
--
Caffeine (mg) 0
--
--
Theobromine (mg) 0
--
--
PRAL score 0.31
-1.64
-6.04
  Carbohydrates
Food # 1 2 3
Weight (g) 182 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)
--
(--%)
--
(--%)
--
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 182 100 100
Monounsaturated Fats (g) 10.942
0.285
0.234
Polyunsaturated Fats (g) 7.881
0.213
0.174
Omega 3s (g)
(%AI)
0.477
(30%)
0.026
(2%)
0.021
(1%)
Omega 6s (g)
(%AI)
7.404
(44%)
0.187
(1%)
0.153
(1%)
Omega 3 to Omega 6 Ratio 0.06
0.14
0.14
Omega 6 to Omega 3 Ratio 15.53
7.19
7.29
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
--
(--%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) --
--
--
Docosapentaenoic Acid (DPA) (g) --
--
--
Docosahexaenoic Acid (DHA) (g) --
--
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) --
--
--
Caproic (6:0) (g) --
--
--
Caprylic Acid (8:0) (g) --
--
--
Capric Acid (10:0) (g) --
--
--
Lauric Acid (12:0) (g) --
--
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.051
0.001
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 2.284
0.076
0.062
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 1.356
0.044
0.036
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.1
--
--
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 10.29
0.284
0.232
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.551
--
--
Docosenoic Acid (22:1) (g) --
0.002
0.001
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 7.404
0.187
0.153
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.477
0.026
0.021
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) --
--
--
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) --
--
--
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 182 100 100
Essential  
Histidine (mg)
(%RDI)
1438
(205%)
82
(12%)
241
(34%)
Isoleucine (mg)
(%RDI)
2672
(191%)
204
(15%)
425
(30%)
Leucine (mg)
(%RDI)
4545
(166%)
359
(13%)
640
(23%)
Lysine (mg)
(%RDI)
3888
(185%)
228
(11%)
592
(28%)
Methionine (mg)
(%RDI)
648
(89%)
64
(9%)
143
(20%)
Phenylalanine (mg)
(%RDI)
2601
(297%)
188
(21%)
451
(52%)
Threonine (mg)
(%RDI)
2146
(204%)
182
(17%)
451
(43%)
Tryptophan (mg)
(%RDI)
1387
(495%)
116
(41%)
252
(90%)
Valine (mg)
(%RDI)
2785
(153%)
245
(13%)
599
(33%)
Conditional  
Arginine (mg) 3433
178
412
Cystine (mg)
(%RDI)
992
(346%)
75
(26%)
197
(69%)
Glycine (mg) 2075
149
390
Proline (mg) 3502
168
679
Tyrosine (mg)
(%RDI)
2652
(303%)
126
(14%)
353
(40%)
Non-Essential  
Alanine (mg) 1893
172
397
Aspartic acid (mg) 5800
517
1735
Betaine (mg) --
--
--
Glutamic acid (mg) 7298
389
800
Hydroxyproline (mg) --
--
--
Serine (mg) 2248
149
464
Data Source
Winged Beans Mature Seeds Raw
USDA Food Data Central Standard Release
Winged Bean Leaves Raw
USDA Food Data Central Standard Release
Winged Bean Tuber Raw
USDA Food Data Central Standard Release
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