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  6. Wheat vs. Adzuki bean

Wheat vs. Adzuki bean — In-Depth Nutrition Comparison

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Differences between Wheat and Adzuki bean

  • Wheat has more Selenium, Manganese, and Vitamin B3, while Adzuki bean has more Folate, Fiber, Potassium, and Copper.
  • Wheat's daily need coverage for Selenium is 56% higher.
  • Adzuki bean contains 3 times less Vitamin B3 than Wheat. Wheat contains 2.305mg of Vitamin B3, while Adzuki bean contains 0.717mg.

The food types used in this comparison are Wheat, KAMUT khorasan, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Wheat 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.
Wheat
Wheat
3
:
6
Adzuki bean
Adzuki bean
Contains more Manganese +79.8%
Contains more Selenium +2558.3%
Contains more Calcium +211.1%
Contains more Iron +13.6%
Contains more Phosphorus +14.3%
Contains more Potassium +224.4%
Contains more Copper +44%
Equal in Magnesium - 52
Equal in Sodium - 8
Equal in Zinc - 1.77
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Manganese +79.8%
Contains more Selenium +2558.3%
Contains more Calcium +211.1%
Contains more Iron +13.6%
Contains more Phosphorus +14.3%
Contains more Potassium +224.4%
Contains more Copper +44%
Equal in Magnesium - 52
Equal in Sodium - 8
Equal in Zinc - 1.77

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.
Wheat
Wheat
2
:
8
Adzuki bean
Adzuki bean
Contains more Vitamin B3 +221.5%
Contains more Vitamin A +50%
Contains more Vitamin B1 +21.1%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +37.1%
Contains more Folate +1000%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Adzuki bean
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 B3 +221.5%
Contains more Vitamin A +50%
Contains more Vitamin B1 +21.1%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +37.1%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +730%
Contains more Carbs +11.4%
Contains more Protein +31.7%
Contains more Other +94.1%
Equal in Water - 66.29
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Adzuki bean
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 Fats +730%
Contains more Carbs +11.4%
Contains more Protein +31.7%
Contains more Other +94.1%
Equal in Water - 66.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +1057.1%
Contains less Saturated Fat -53.2%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +1057.1%
Contains less Saturated Fat -53.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Adzuki bean Opinion
Net carbs 23.3g 17.47g Wheat
Protein 5.71g 7.52g Adzuki bean
Fats 0.83g 0.1g Wheat
Carbs 27.6g 24.77g Wheat
Calories 132kcal 128kcal Wheat
Sugar 3.07g Adzuki bean
Fiber 4.3g 7.3g Adzuki bean
Calcium 9mg 28mg Adzuki bean
Iron 1.76mg 2mg Adzuki bean
Magnesium 48mg 52mg Adzuki bean
Phosphorus 147mg 168mg Adzuki bean
Potassium 164mg 532mg Adzuki bean
Sodium 8mg 8mg
Zinc 1.84mg 1.77mg Wheat
Copper 0.207mg 0.298mg Adzuki bean
Manganese 1.03mg 0.573mg Wheat
Selenium 31.9µg 1.2µg Wheat
Vitamin A 4IU 6IU Adzuki bean
Vitamin E 0.24mg Wheat
Vitamin B1 0.095mg 0.115mg Adzuki bean
Vitamin B2 0.03mg 0.064mg Adzuki bean
Vitamin B3 2.305mg 0.717mg Wheat
Vitamin B5 0.43mg Adzuki bean
Vitamin B6 0.07mg 0.096mg Adzuki bean
Folate 11µg 121µg Adzuki bean
Tryptophan 0.051mg 0.072mg Adzuki bean
Threonine 0.172mg 0.255mg Adzuki bean
Isoleucine 0.22mg 0.3mg Adzuki bean
Leucine 0.432mg 0.632mg Adzuki bean
Lysine 0.161mg 0.567mg Adzuki bean
Methionine 0.097mg 0.079mg Wheat
Phenylalanine 0.3mg 0.398mg Adzuki bean
Valine 0.267mg 0.387mg Adzuki bean
Histidine 0.147mg 0.198mg Adzuki bean
Trans Fat 0.002g 0g Adzuki bean
Saturated Fat 0.077g 0.036g Adzuki bean
Monounsaturated Fat 0.084g 0.009g Wheat
Polyunsaturated fat 0.243g 0.021g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
16%
Adzuki bean
Minerals Daily Need Coverage Score
61%
Wheat
47%
Adzuki bean

Comparison summary

Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.