Winged Beans

Legumes Vegetables 5 variants

Winged Beans is consistently high in these nutrients across all variants, regardless of preparation or processing.

Dietary Fiber > 99% Magnesium > 74% Calcium > 73%

Select a nutrient to see how the 5 variants compare.

Variant	Protein (g)	All foods
mature seeds, raw	29.6	> 95%
mature seeds, cooked, boiled, with salt	10.6	> 52%
mature seeds, cooked, boiled, without salt	10.6	> 52%
immature seeds, raw	7.0	> 41%
immature seeds, cooked, boiled, drained, without salt	5.3	> 37%

Variant	Iron (mg)	All foods
mature seeds, raw	13.4	> 97%
mature seeds, cooked, boiled, with salt	4.3	> 90%
mature seeds, cooked, boiled, without salt	4.3	> 90%
immature seeds, raw	1.5	> 54%
immature seeds, cooked, boiled, drained, without salt	1.1	> 44%

Variant	Magnesium (mg)	All foods
mature seeds, raw	179.0	> 97%
mature seeds, cooked, boiled, with salt	54.0	> 86%
mature seeds, cooked, boiled, without salt	54.0	> 86%
immature seeds, raw	34.0	> 78%
immature seeds, cooked, boiled, drained, without salt	30.0	> 74%

Variant	Zinc (mg)	All foods
mature seeds, raw	4.5	> 86%
mature seeds, cooked, boiled, with salt	1.4	> 57%
mature seeds, cooked, boiled, without salt	1.4	> 57%
immature seeds, raw	0.4	> 26%
immature seeds, cooked, boiled, drained, without salt	0.3	> 20%

Variant	Calcium (mg)	All foods
mature seeds, raw	440.0	> 97%
mature seeds, cooked, boiled, with salt	142.0	> 88%
mature seeds, cooked, boiled, without salt	142.0	> 88%
immature seeds, raw	84.0	> 78%
immature seeds, cooked, boiled, drained, without salt	61.0	> 73%

Variant	Potassium (mg)	All foods
mature seeds, raw	977.0	> 97%
mature seeds, cooked, boiled, with salt	280.0	> 59%
mature seeds, cooked, boiled, without salt	280.0	> 59%
immature seeds, cooked, boiled, drained, without salt	274.0	> 58%
immature seeds, raw	223.0	> 45%

Variant	Phosphorus (mg)	All foods
mature seeds, raw	451.0	> 95%
mature seeds, cooked, boiled, with salt	153.0	> 49%
mature seeds, cooked, boiled, without salt	153.0	> 49%
immature seeds, raw	37.0	> 19%
immature seeds, cooked, boiled, drained, without salt	25.0	> 13%

Variant	Dietary Fiber (g)	All foods
mature seeds, raw	25.9	> 99%
immature seeds, cooked, boiled, drained, without salt	trace	n/a
immature seeds, raw	trace	n/a
mature seeds, cooked, boiled, with salt	trace	n/a
mature seeds, cooked, boiled, without salt	trace	n/a

Variant	Vitamin C (mg)	All foods
immature seeds, raw	18.3	> 77%
immature seeds, cooked, boiled, drained, without salt	9.8	> 66%
mature seeds, cooked, boiled, with salt	trace	n/a
mature seeds, cooked, boiled, without salt	trace	n/a
mature seeds, raw	trace	n/a

Variant	Folate (µg)	All foods
immature seeds, raw	66.0	> 81%
mature seeds, raw	45.0	> 75%
immature seeds, cooked, boiled, drained, without salt	35.0	> 71%
mature seeds, cooked, boiled, with salt	10.0	> 44%
mature seeds, cooked, boiled, without salt	10.0	> 44%