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Wild rice vs Adzuki bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Adzuki bean
Adzuki bean contains less Sugars (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 - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Adzuki bean
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Wild rice
22
Adzuki bean
Mineral Summary Score
67
Wild rice
86
Adzuki bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +39.4%
Contains more Zinc +18.3%
Contains more Phosphorus +13.6%
Contains more Iron +154.1%
Contains more Calcium +214.3%
Contains more Potassium +193.7%
Contains more Copper +108.8%
Contains less Sodium -28.6%
Contains more Magnesium +39.4%
Contains more Zinc +18.3%
Contains more Phosphorus +13.6%
Contains more Iron +154.1%
Contains more Calcium +214.3%
Contains more Potassium +193.7%
Contains more Copper +108.8%
Contains less Sodium -28.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 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%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
88%
Wild rice
119%
Adzuki bean
Carbohydrates
75%
Wild rice
63%
Adzuki bean
Fats
5%
Wild rice
2%
Adzuki bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wild rice Adzuki bean Opinion
Calories 357 329 Wild rice
Protein 14.73 19.87 Adzuki bean
Fats 1.08 0.53 Wild rice
Vitamin C 0 0
Carbs 74.9 62.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 4.98 Adzuki bean
Calcium 21 66 Adzuki bean
Potassium 427 1254 Adzuki bean
Magnesium 177 127 Wild rice
Sugars 2.5 Wild rice
Fiber 6.2 12.7 Adzuki bean
Copper 0.524 1.094 Adzuki bean
Zinc 5.96 5.04 Wild rice
Starch
Phosphorus 433 381 Wild rice
Sodium 7 5 Adzuki bean
Vitamin A 19 17 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.455 Adzuki bean
Vitamin B2 0.262 0.22 Wild rice
Vitamin B3 6.733 2.63 Wild rice
Vitamin B5 1.074 1.471 Adzuki bean
Vitamin B6 0.391 0.351 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.191 Wild rice
Monounsaturated Fat 0.159 0.05 Wild rice
Polyunsaturated fat 0.676 0.113 Wild rice
Tryptophan 0.179 0.191 Adzuki bean
Threonine 0.469 0.674 Adzuki bean
Isoleucine 0.618 0.791 Adzuki bean
Leucine 1.018 1.668 Adzuki bean
Lysine 0.629 1.497 Adzuki bean
Methionine 0.438 0.21 Wild rice
Phenylalanine 0.721 1.052 Adzuki bean
Valine 0.858 1.023 Adzuki bean
Histidine 0.384 0.524 Adzuki bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.