Yardlong Bean

Yardlong beans, mature seeds, raw

Search All Foods

Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (167g)

Amount per serving

Calories

579

% Daily Value *

Total Fat 2.2g

3%

Saturated Fat 0.6g

3%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 28mg

1%

Total Carbohydrate 103.4g

38%

Dietary Fiber 18.4g

66%

Total Sugars

Protein 40.6g

Vitamin D 0 IU

0%

Calcium 230mg

18%

Iron 14mg

80%

Potassium 1932mg

41%

*

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.

Detailed Nutrient Information

Vitamin C

3%

2.67 mg

Thiamin

123%

1.48 mg

Riboflavin

30%

0.39 mg

Niacin

23%

3.6 mg

Pantothenic Acid

52%

2.6 mg

Vitamin B6

36%

0.62 mg

Folate

1100 mcg

Folic Acid

0 mcg

Food Folate

1100 mcg

Fortified Folate

1100 mcg

Choline

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

Biotin

Vitamin A

1%

5.01 mcg

Retinol

0 mcg

Beta Carotene

Alpha Carotene

Beta Cryptoxanthin

Vitamin A IU

2%

86.8 IU

Lycophene

Lutein and Zeaxanthin

Vitamin E

Added Vitamin E

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

Dihydrophylloquinone

Menaquinone-4

Calcium

18%

230 mg

Iron

80%

14.4 mg

Magnesium

134%

564 mg

Phosphorus

75%

934 mg

Potassium

41%

1930 mg

Sodium

1%

28.4 mg

Zinc

53%

5.84 mg

Copper

163%

1.47 mg

Manganese

115%

2.66 mg

Selenium

25%

13.7 mcg

Fluoride

Iodine

Fat

3%

2.19 g

Saturated Fat

3%

0.57 g

Butyric Acid

Caproic Acid

Caprylic Acid

Capric Acid

Lauric Acid

Tridecylic Acid

Myristic Acid

0 g

Pentadecylic Acid

Palmitic Acid

0.53 g

Margaric Acid

Stearic Acid

0.03 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.19 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

0.19 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.94 g

9,12-octadecadienoic Acid

0.51 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.43 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

Docosahexanoic Acid (DHA)

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

81%

40.6 g

Tryptophan

0.5 g

Threonine

1.55 g

Isoleucine

1.65 g

Leucine

3.11 g

Lysine

2.75 g

Methionine

0.58 g

Cystine

0.45 g

Phenylalanine

2.37 g

Tyrosine

1.31 g

Valine

1.94 g

Arginine

2.81 g

Histidine

1.26 g

Alanine

1.85 g

Aspartic Acid

4.91 g

Glutamic Acid

7.7 g

Glycine

1.68 g

Proline

1.83 g

Serine

2.03 g

Hydroxyproline

Carbohydrates

38%

103 g

Fibre

66%

18.4 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

579 kcal

Water

14.1 g

Ash

6.73 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 1 cup (167g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin B6
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Potassium
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Excellent source of Selenium
  • Good source of Niacin
  • Good source of Calcium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

100g of Yardlong Bean contains 24.3g of protein, which is about the same as 4.1 eggs, 0.9 chicken breasts, or 1.7 cups (473g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 85g per 1 cup

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

Download on the App Store Badge Get it on Google Play Badge

Prospre: Meal Planner

Meal plans based on macros.

Meal plans based on macros, macro tracking, and more.

Filled yellow starFilled yellow starFilled yellow starFilled yellow starFilled yellow star

4.9

FREE

GET

Prospre Brand Logo
Copyright © 2021 Prospre Nutrition Inc.