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Brazil nut vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between Brazil nut and Adzuki bean

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Manganese, Zinc, and Calcium, however, Adzuki bean is richer in Folate.
  • Brazil nut covers your daily Selenium needs 3483% more than Adzuki bean.
  • Adzuki bean has 448 times less Saturated Fat than Brazil nut. Brazil nut has 16.134g of Saturated Fat, while Adzuki bean has 0.036g.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Brazil nut vs Adzuki bean 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 +471.4%
Contains more Iron +21.5%
Contains more Magnesium +623.1%
Contains more Phosphorus +331.5%
Contains more Potassium +23.9%
Contains less Sodium -62.5%
Contains more Zinc +129.4%
Contains more Copper +484.9%
Contains more Manganese +113.4%
Contains more Selenium +159650%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +471.4%
Contains more Iron +21.5%
Contains more Magnesium +623.1%
Contains more Phosphorus +331.5%
Contains more Potassium +23.9%
Contains less Sodium -62.5%
Contains more Zinc +129.4%
Contains more Copper +484.9%
Contains more Manganese +113.4%
Contains more Selenium +159650%

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 C +∞%
Contains more Vitamin B1 +436.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +82.9%
Contains more Vitamin B3 +143.1%
Contains more Vitamin B5 +133.7%
Contains more Folate +450%
Equal in Vitamin B6 - 0.096
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +436.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +82.9%
Contains more Vitamin B3 +143.1%
Contains more Vitamin B5 +133.7%
Contains more Folate +450%
Equal in Vitamin B6 - 0.096

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +90.4%
Contains more Fats +67000%
Contains more Other +159.1%
Contains more Carbs +111%
Contains more Water +1838.3%
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Protein +90.4%
Contains more Fats +67000%
Contains more Other +159.1%
Contains more Carbs +111%
Contains more Water +1838.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +265222.2%
Contains more Polyunsaturated fat +116085.7%
Contains less Saturated Fat -99.8%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +265222.2%
Contains more Polyunsaturated fat +116085.7%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Adzuki bean Opinion
Net carbs 4.24g 17.47g Adzuki bean
Protein 14.32g 7.52g Brazil nut
Fats 67.1g 0.1g Brazil nut
Carbs 11.74g 24.77g Adzuki bean
Calories 659kcal 128kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Adzuki bean
Fiber 7.5g 7.3g Brazil nut
Calcium 160mg 28mg Brazil nut
Iron 2.43mg 2mg Brazil nut
Magnesium 376mg 52mg Brazil nut
Phosphorus 725mg 168mg Brazil nut
Potassium 659mg 532mg Brazil nut
Sodium 3mg 8mg Brazil nut
Zinc 4.06mg 1.77mg Brazil nut
Copper 1.743mg 0.298mg Brazil nut
Manganese 1.223mg 0.573mg Brazil nut
Selenium 1917µg 1.2µg Brazil nut
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.115mg Brazil nut
Vitamin B2 0.035mg 0.064mg Adzuki bean
Vitamin B3 0.295mg 0.717mg Adzuki bean
Vitamin B5 0.184mg 0.43mg Adzuki bean
Vitamin B6 0.101mg 0.096mg Brazil nut
Folate 22µg 121µg Adzuki bean
Tryptophan 0.135mg 0.072mg Brazil nut
Threonine 0.365mg 0.255mg Brazil nut
Isoleucine 0.518mg 0.3mg Brazil nut
Leucine 1.19mg 0.632mg Brazil nut
Lysine 0.49mg 0.567mg Adzuki bean
Methionine 1.124mg 0.079mg Brazil nut
Phenylalanine 0.639mg 0.398mg Brazil nut
Valine 0.76mg 0.387mg Brazil nut
Histidine 0.409mg 0.198mg Brazil nut
Saturated Fat 16.134g 0.036g Adzuki bean
Monounsaturated Fat 23.879g 0.009g Brazil nut
Polyunsaturated fat 24.399g 0.021g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Adzuki bean
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
28%
Brazil nut
16%
Adzuki bean
Minerals Daily Need Coverage Score
1208%
Brazil nut
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 16.098g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $1.4)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.