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Adzuki bean vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between Adzuki bean and Arborio rice

  • Adzuki bean has more Copper, Phosphorus, Folate, Potassium, Zinc, Magnesium, Manganese, and Iron, however, Arborio rice is higher in Selenium.
  • Adzuki bean covers your daily Copper needs 25% more than Arborio rice.
  • Arborio rice contains 20 times less Potassium than Adzuki bean. Adzuki bean contains 532mg of Potassium, while Arborio rice contains 26mg.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Adzuki bean vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +2700%
Contains more Iron +37%
Contains more Magnesium +550%
Contains more Phosphorus +409.1%
Contains more Potassium +1946.2%
Contains more Zinc +342.5%
Contains more Copper +313.9%
Contains more Manganese +60.5%
Contains less Sodium -100%
Contains more Selenium +525%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +2700%
Contains more Iron +37%
Contains more Magnesium +550%
Contains more Phosphorus +409.1%
Contains more Potassium +1946.2%
Contains more Zinc +342.5%
Contains more Copper +313.9%
Contains more Manganese +60.5%
Contains less Sodium -100%
Contains more Selenium +525%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +62.7%
Contains more Folate +105.1%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B3 +108.2%
Equal in Vitamin B5 - 0.397
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +62.7%
Contains more Folate +105.1%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B3 +108.2%
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +218.6%
Contains more Other +594.7%
Contains more Fats +90%
Contains more Carbs +16%
Equal in Water - 68.53
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +218.6%
Contains more Other +594.7%
Contains more Fats +90%
Contains more Carbs +16%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +138.1%
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +138.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Arborio rice
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Arborio rice Opinion
Net carbs 17.47g 28.73g Arborio rice
Protein 7.52g 2.36g Adzuki bean
Fats 0.1g 0.19g Arborio rice
Carbs 24.77g 28.73g Arborio rice
Calories 128kcal 130kcal Arborio rice
Fiber 7.3g Adzuki bean
Calcium 28mg 1mg Adzuki bean
Iron 2mg 1.46mg Adzuki bean
Magnesium 52mg 8mg Adzuki bean
Phosphorus 168mg 33mg Adzuki bean
Potassium 532mg 26mg Adzuki bean
Sodium 8mg 0mg Arborio rice
Zinc 1.77mg 0.4mg Adzuki bean
Copper 0.298mg 0.072mg Adzuki bean
Manganese 0.573mg 0.357mg Adzuki bean
Selenium 1.2µg 7.5µg Arborio rice
Vitamin A 6IU 0IU Adzuki bean
Vitamin B1 0.115mg 0.164mg Arborio rice
Vitamin B2 0.064mg 0.016mg Adzuki bean
Vitamin B3 0.717mg 1.493mg Arborio rice
Vitamin B5 0.43mg 0.397mg Adzuki bean
Vitamin B6 0.096mg 0.059mg Adzuki bean
Folate 121µg 59µg Adzuki bean
Tryptophan 0.072mg 0.027mg Adzuki bean
Threonine 0.255mg 0.084mg Adzuki bean
Isoleucine 0.3mg 0.102mg Adzuki bean
Leucine 0.632mg 0.195mg Adzuki bean
Lysine 0.567mg 0.085mg Adzuki bean
Methionine 0.079mg 0.056mg Adzuki bean
Phenylalanine 0.398mg 0.126mg Adzuki bean
Valine 0.387mg 0.144mg Adzuki bean
Histidine 0.198mg 0.056mg Adzuki bean
Saturated Fat 0.036g 0.051g Adzuki bean
Monounsaturated Fat 0.009g 0.058g Arborio rice
Polyunsaturated fat 0.021g 0.05g Arborio rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Adzuki bean
13%
Arborio rice
Minerals Daily Need Coverage Score
47%
Adzuki bean
20%
Arborio rice

Comparison summary

Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 8mg)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.