Yardlong Bean

Yardlong beans, mature seeds, cooked, boiled, without salt

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Nutrition Facts

Serving Size

1 cup (171g)

Amount per serving

Calories

202

% Daily Value *

Total Fat 0.8g

1%

Saturated Fat 0.2g

1%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 9mg

0%

Total Carbohydrate 36.1g

13%

Dietary Fiber 6.5g

23%

Total Sugars

Protein 14.2g

Vitamin D 0 IU

0%

Calcium 72mg

6%

Iron 5mg

25%

Potassium 539mg

11%

*

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.

Using default Daily Values from FDA.

Set personalized Daily Values

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Detailed Nutrient Information

Vitamin C

1%

0.68 mg

Thiamin

30%

0.36 mg

Riboflavin

8%

0.11 mg

Niacin

6%

0.94 mg

Pantothenic Acid

14%

0.68 mg

Vitamin B6

10%

0.16 mg

Folate

250 mcg

Folic Acid

0 mcg

Food Folate

250 mcg

Fortified Folate

250 mcg

Choline

—

Betaine

—

Vitamin B12

0%

0 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

—

Alpha Carotene

—

Beta Cryptoxanthin

—

Vitamin A IU

0%

0 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

6%

71.8 mg

Iron

25%

4.51 mg

Magnesium

40%

168 mg

Phosphorus

25%

310 mg

Potassium

11%

539 mg

Sodium

0%

8.55 mg

Zinc

17%

1.85 mg

Copper

43%

0.39 mg

Manganese

36%

0.83 mg

Selenium

9%

4.79 mcg

Fluoride

—

Iodine

—

Fat

1%

0.77 g

Saturated Fat

1%

0.2 g

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

—

Capric Acid

—

Lauric Acid

—

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

—

Palmitic Acid

0.19 g

Margaric Acid

—

Stearic Acid

0.01 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.07 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

0.07 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

—

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.33 g

9,12-octadecadienoic Acid

0.18 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.15 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

28%

14.2 g

Tryptophan

0.17 g

Threonine

0.54 g

Isoleucine

0.58 g

Leucine

1.09 g

Lysine

0.96 g

Methionine

0.2 g

Cystine

0.16 g

Phenylalanine

0.83 g

Tyrosine

0.46 g

Valine

0.68 g

Arginine

0.98 g

Histidine

0.44 g

Alanine

0.65 g

Aspartic Acid

1.71 g

Glutamic Acid

2.68 g

Glycine

—

Proline

0.64 g

Serine

0.71 g

Hydroxyproline

—

Carbohydrates

13%

36.1 g

Fibre

23%

6.5 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

202 kcal

Water

118 g

Ash

2.34 g

Theobromine

—

Caffeine

—

Alcohol

—

Serving Sizes

  • 1 cup (171g)

Nutrient Sources ‡

  • Excellent source of Thiamin
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Zinc

‡ - 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 8.3g of protein, which is about the same as 1.4 eggs, 0.3 chicken breasts, or 0.6 cups (161g) 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:

  • 29.6g per 1 cup

Excellent source of Fiber.


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Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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