Nutrition Facts
Serving size 100g
Amount per serving
Calories 312
% Daily Value *
Total Fat 1g %1
Saturated Fat 0g %1
Trans Fat 0g
Cholesterol 0mg %0
Sodium 16mg %1
Total Carbohydrate 60g %20
Dietary Fiber 15g %54
Total Sugars 2g
Protein 23g
Vitamin D 0.0IU %0
Calcium 240.0mg %18
Iron 10.4mg %58
Potassium 1795mg %47
Phosphorus 301.0mg %30
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in Beans, white, mature seeds, raw
Vitamin B12 0.0µg %0
Vitamin A 0.0IU %0
Vitamin D 0.0IU %0
Vitamin C 0.0mg %0
Vitamin E 0.2mg %1
Vitamin B3 (Niacin) 0.5mg %3
Vitamin K 5.6µg %5
Vitamin B2 (Riboflavin) 0.1mg %11
Choline, total 66.2mg %12
Vitamin B5 (Pantothenic acid) 0.7mg %15
Vitamin B6 0.3mg %24
Vitamin B1 (Thiamin) 0.4mg %36
Minerals in Beans, white, mature seeds, raw
Sodium 16.0mg %1
Calcium 240.0mg %18
Selenium 12.8µg %23
Zinc 3.7mg %26
Phosphorus 301.0mg %30
Magnesium 190.0mg %45
Potassium 1795.0mg %47
Iron 10.4mg %58
Manganese 1.8mg %78
Copper 1.0mg %109
Amino Acids in Beans, white, mature seeds, raw
Methionine 0.4g %45
Valine 1.2g %63
Leucine 1.9g %64
Isoleucine 1.0g %69
Tyrosine 0.7g %70
Lysine 1.6g %71
Cystine 0.3g %83
Histidine 0.7g %87
Threonine 1.0g %87
Tryptophan 0.3g %92
Phenylalanine 1.3g %135
Fatty Acids in Beans, white, mature seeds, raw
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of Beans, white, mature seeds, raw is 25.0/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Beans, White, Mature Seeds, Raw has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Valine | 39 | 53 |
| Leucine | 59 | 81 |
| Isoleucine | 30 | 45 |
| Lysine | 45 | 70 |
| Histidine | 15 | 28 |
| Threonine | 23 | 43 |
| Tryptophan | 6 | 12 |
| Met+Cys | 22 | 26 |
| Phe+Tyr | 30 | 84 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in Beans, white, mature seeds, raw is 3.0 which makes it a medium P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of Beans, white, mature seeds, raw is 3.3 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in Beans, white, mature seeds, raw as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that Beans, white, mature seeds, raw is lacking.
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Nutrient Density Score for Beans, white, mature seeds, raw is 23/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for Beans, white, mature seeds, raw
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 3.73 | <12 |
| Potassium:Sodium | 112.19 | >2 |
| Caclcium:Magnesium | 1.26 | <2 |
| Iron:Copper | 10.57 | <15 |
| Calcium:Phosphorus | 0.80 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 68%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
79% of insulinogenic calories