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  6. Wild rice raw vs. Adzuki bean

Wild rice raw vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Wild rice raw and Adzuki bean different?

  • Wild rice raw is higher in Vitamin B3, Magnesium, and Zinc, however, Adzuki bean is richer in Folate, Copper, Iron, Vitamin B1, Fiber, Potassium, and Manganese.
  • Daily need coverage for Folate from Adzuki bean is 132% higher.
  • Wild rice raw contains 3 times more Vitamin B3 than Adzuki bean. While Wild rice raw contains 6.733mg of Vitamin B3, Adzuki bean contains only 2.63mg.

Wild rice, raw and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
3
:
7
Adzuki bean
Adzuki bean
Contains more Magnesium +39.4%
Contains more Phosphorus +13.6%
Contains more Zinc +18.3%
Contains more Calcium +214.3%
Contains more Iron +154.1%
Contains more Potassium +193.7%
Contains less Sodium -28.6%
Contains more Copper +108.8%
Contains more Manganese +30.2%
Contains more Selenium +10.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains more Magnesium +39.4%
Contains more Phosphorus +13.6%
Contains more Zinc +18.3%
Contains more Calcium +214.3%
Contains more Iron +154.1%
Contains more Potassium +193.7%
Contains less Sodium -28.6%
Contains more Copper +108.8%
Contains more Manganese +30.2%
Contains more Selenium +10.7%

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.
Wild rice raw
Wild rice raw
6
:
3
Adzuki bean
Adzuki bean
Contains more Vitamin A +11.8%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +156%
Contains more Vitamin B6 +11.4%
Contains more Vitamin B1 +295.7%
Contains more Vitamin B5 +37%
Contains more Folate +554.7%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Contains more Vitamin A +11.8%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +156%
Contains more Vitamin B6 +11.4%
Contains more Vitamin B1 +295.7%
Contains more Vitamin B5 +37%
Contains more Folate +554.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +103.8%
Contains more Carbs +19.1%
Contains more Protein +34.9%
Contains more Water +73.2%
Contains more Other +113.1%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more Fats +103.8%
Contains more Carbs +19.1%
Contains more Protein +34.9%
Contains more Water +73.2%
Contains more Other +113.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
0
Adzuki bean
Adzuki bean
Contains less Saturated Fat -18.3%
Contains more Monounsaturated Fat +218%
Contains more Polyunsaturated fat +498.2%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -18.3%
Contains more Monounsaturated Fat +218%
Contains more Polyunsaturated fat +498.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Adzuki bean Opinion
Net carbs 68.7g 50.2g Wild rice raw
Protein 14.73g 19.87g Adzuki bean
Fats 1.08g 0.53g Wild rice raw
Carbs 74.9g 62.9g Wild rice raw
Calories 357kcal 329kcal Wild rice raw
Sugar 2.5g Adzuki bean
Fiber 6.2g 12.7g Adzuki bean
Calcium 21mg 66mg Adzuki bean
Iron 1.96mg 4.98mg Adzuki bean
Magnesium 177mg 127mg Wild rice raw
Phosphorus 433mg 381mg Wild rice raw
Potassium 427mg 1254mg Adzuki bean
Sodium 7mg 5mg Adzuki bean
Zinc 5.96mg 5.04mg Wild rice raw
Copper 0.524mg 1.094mg Adzuki bean
Manganese 1.329mg 1.73mg Adzuki bean
Selenium 2.8µg 3.1µg Adzuki bean
Vitamin A 19IU 17IU Wild rice raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.115mg 0.455mg Adzuki bean
Vitamin B2 0.262mg 0.22mg Wild rice raw
Vitamin B3 6.733mg 2.63mg Wild rice raw
Vitamin B5 1.074mg 1.471mg Adzuki bean
Vitamin B6 0.391mg 0.351mg Wild rice raw
Folate 95µg 622µg Adzuki bean
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.191mg Adzuki bean
Threonine 0.469mg 0.674mg Adzuki bean
Isoleucine 0.618mg 0.791mg Adzuki bean
Leucine 1.018mg 1.668mg Adzuki bean
Lysine 0.629mg 1.497mg Adzuki bean
Methionine 0.438mg 0.21mg Wild rice raw
Phenylalanine 0.721mg 1.052mg Adzuki bean
Valine 0.858mg 1.023mg Adzuki bean
Histidine 0.384mg 0.524mg Adzuki bean
Saturated Fat 0.156g 0.191g Wild rice raw
Monounsaturated Fat 0.159g 0.05g Wild rice raw
Polyunsaturated fat 0.676g 0.113g Wild rice raw

Which food is preferable for your diet?

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

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
39%
Wild rice raw
71%
Adzuki bean
Minerals Daily Need Coverage Score
96%
Wild rice raw
132%
Adzuki bean

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.