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

Calorie 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


65g = 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


300g = 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

Fiber Comparison


25g = 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

Sugar 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
-- = 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%)		 0.3
(1%)		 0.2
(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
(2%)
Zinc, Zn (mg)
(%DV)		 8.2
(74%)		 1.3
(12%)		 1.4
(13%)
Copper, Cu (mg)
(%DV)		 5.2
(582%)		 0.5
(51%)		 1.4
(154%)
Manganese (mg)
(%DV)		 6.8
(294%)		 1.4
(59%)		 0.5
(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%)		 0.8
(69%)		 0.4
(32%)
Riboflavin (B2) (mg)
(%DV)		 0.8
(63%)		 0.6
(46%)		 0.1
(11%)
Niacin (B3) (mg)
(%DV)		 5.6
(35%)		 3.5
(22%)		 1.6
(10%)
Vitamin B5 (PA) (mg)
(%DV)		 1.4
(29%)		 0.1
(3%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0.3
(19%)		 0.2
(14%)		 0.1
(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 (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 (mg) 10942
285
234
Polyunsaturated Fats (mg) 7881
213
174
Omega 3s (mg)
(%AI)		 477
(30%)		 26
(2%)		 21
(1%)
Omega 6s (mg)
(%AI)		 7404
(44%)		 187
(1%)		 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
18:3 n-3 c,c,c (ALA) (mg) --
--
--
20:5 n-3 (EPA) (mg) --
--
--
22:5 n-3 (DPA) (mg) --
--
--
22:6 n-3 (DHA) (mg) --
--
--
Trans-Polyenoic Fats (mg) --
--
--
Stigmasterol (mg) --
--
--
Campesterol (mg) --
--
--
Beta-sitosterol (mg) --
--
--
Phytosterols (mg) --
--
--
4:0 (mg) --
--
--
6:0 (mg) --
--
--
8:0 (mg) --
--
--
10:0 (mg) --
--
--
12:0 (mg) --
--
--
13:0 (mg) --
--
--
14:0 (mg) 51
1
0
15:0 (mg) --
--
--
16:0 (mg) 2284
76
62
17:0 (mg) --
--
--
18:0 (mg) 1356
44
36
20:0 (mg) --
--
--
22:0 (mg) --
--
--
24:0 (mg) --
--
--
14:1 (mg) --
--
--
15:1 (mg) --
--
--
16:1 undifferentiated (mg) 100
--
--
16:1 c (mg) --
--
--
17:1 (mg) --
--
--
18:1 undifferentiated (mg) 10290
284
232
18:1 c (mg) --
--
--
18:1-11 t (18:1t n-7) (mg) --
--
--
20:1 (mg) 551
--
--
22:1 undifferentiated (mg) --
2
1
22:1 c (mg) --
--
--
24:1 c (mg) --
--
--
18:2 undiff (mg) 7404
187
153
18:2 n-6 c,c (mg) --
--
--
18:2 CLAs (mg) --
--
--
18:2 i (mg) --
--
--
18:3 undiff (mg) 477
26
21
18:3 n-6 c,c,c (mg) --
--
--
18:3i (mg) --
--
--
18:4 (mg) --
--
--
20:2 n-6 c,c (mg) --
--
--
20:3 undifferentiated (mg) --
--
--
20:3 n-3 (mg) --
--
--
20:3 n-6 (mg) --
--
--
20:4 undifferentiated (mg) --
--
--
20:4 n-6 (mg) --
--
--
21:5 (mg) --
--
--
22:4 (mg) --
--
--
Trans-Monoenoic Fats (mg) --
--
--
16:1 t (mg) --
--
--
18:1 t (mg) --
--
--
22:1 t (mg) --
--
--
18:2 t not further def. (mg) --
--
--
18:2 t,t (mg) --
--
--
  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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