97

Winged bean leaves, raw

Winged bean leaves, raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin C, Thiamin and Riboflavin.

With 5.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 97, for Winged bean leaves, raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat11%
 Calories from Carbs63%

Why this is good for you

  • Very low in Saturated Fat
  • No Cholesterol
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Thiamin
  • Very high in Riboflavin

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A8090 IU161.8%Top 10%Very High
Retinol405 mcg
Vitamin C45 mg75%Top 10%Very High
Thiamin0.8 mg53.3%Top 10%Very High
Riboflavin0.6 mg35.3%Top 10%Very High
Niacin3.5 mg17.5%Mid 40%Average
Vitamin B60.2 mg10%Mid 40%Average
Folate16 mcg4%Mid 40%Average
Pantothenic Acid0.1 mg1%Bottom 30%Low

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium224 mg22.4%Top 10%Very High
Iron4 mg22.2%Top 10%Very High
Phosphorus63 mg6.3%Mid 40%Average
Potassium176 mg5%Mid 40%Average
Sodium9 mg0.4%Bottom 30%Low
Zinc1.3 mg8.7%Mid 40%Average
Copper0.5 mg25%Top 10%Very High
Manganese1.4 mg70%Top 10%Very High
Selenium0.9 mcg1.3%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.1 g4.7%Mid 40%Average

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.9 g11.8%Mid 40%Average
Tryptophan0.1 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.4 mg
Lysine0.2 mg
Methionine0.1 mg
Cystine0.1 mg
Phenylalanine0.2 mg
Tyrosine0.1 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0.1 mg
Alanine0.2 mg
Aspartic Acid0.5 mg
Glutamic Acid0.4 mg
Glycine0.1 mg
Proline0.2 mg
Serine0.1 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.1 g1.7%Bottom 30%Low
Saturated Fat0.3 g1.5%Bottom 30%Low
Monounsaturated Fat0.3 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Water76.9 g
Ash2.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 74 Calories from Fat 10

% Daily Value *

Total Fat 1.1 g 1.7%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 9 mg 0.4%

Total Carbohydrates 14.1 g 4.7%

Dietary Fiber

Sugars

Protein 5.9 g 11.8%

Vitamin A 161.8% Vitamin C 75%

Calcium 22.4% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://calorielab.com/foods/beans/winged-bean-leaves-raw/141/11597/0 Embed Table:

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