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  6. Almond butter vs. Adzuki bean

Almond butter vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the main differences between almond butter and adzuki bean?

  • Almond butter is richer in vitamin B2, magnesium, calcium, and phosphorus, yet adzuki bean is richer in folate, vitamin B1, vitamin B5, vitamin B6, and iron.
  • Adzuki bean's daily need coverage for folate is 142% higher.
  • Almond butter has 22 times more saturated fat than adzuki bean. Almond butter has 4.152g of saturated fat, while adzuki bean has 0.191g.

We used Nuts, almond butter, plain, without salt added and Beans, adzuki, mature seeds, raw types in this comparison.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +119.7%
Contains more CalciumCalcium +425.8%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +23.2%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +42.7%
Contains more CopperCopper +17.1%
Contains more ZincZinc +53.2%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +29.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +326.8%
Contains more Vitamin B3Vitamin B3 +20%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1009.8%
Contains more Vitamin B5Vitamin B5 +362.6%
Contains more Vitamin B6Vitamin B6 +240.8%
Contains more FolateFolate +1073.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Adzuki bean DV% diff.
Vitamin E 24.21mg 161%
Folate 53µg 622µg 142%
Polyunsaturated fat 13.613g 0.113g 90%
Fats 55.5g 0.53g 85%
Monounsaturated fat 32.445g 0.05g 81%
Vitamin B2 0.939mg 0.22mg 55%
Magnesium 279mg 127mg 36%
Vitamin B1 0.041mg 0.455mg 35%
Calcium 347mg 66mg 28%
Vitamin B5 0.318mg 1.471mg 23%
Iron 3.49mg 4.98mg 19%
Vitamin B6 0.103mg 0.351mg 19%
Copper 0.934mg 1.094mg 18%
Saturated fat 4.152g 0.191g 18%
Phosphorus 508mg 381mg 18%
Manganese 2.131mg 1.73mg 17%
Zinc 3.29mg 5.04mg 16%
Potassium 748mg 1254mg 15%
Carbs 18.82g 62.9g 15%
Calories 614kcal 329kcal 14%
Fiber 10.3g 12.7g 10%
Choline 52.1mg 9%
Vitamin B3 3.155mg 2.63mg 3%
Protein 20.96g 19.87g 2%
Selenium 2.4µg 3.1µg 1%
Net carbs 8.52g 50.2g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 5mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.159mg 0.191mg 0%
Threonine 0.555mg 0.674mg 0%
Isoleucine 0.813mg 0.791mg 0%
Leucine 1.483mg 1.668mg 0%
Lysine 0.612mg 1.497mg 0%
Methionine 0.122mg 0.21mg 0%
Phenylalanine 1.149mg 1.052mg 0%
Valine 0.937mg 1.023mg 0%
Histidine 0.55mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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 FatsFats +10371.7%
Contains more CarbsCarbs +234.2%
Contains more WaterWater +719.5%
~equal in Protein ~19.87g
~equal in Other ~3.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +64790%
Contains more Poly. FatPolyunsaturated fat +11946.9%
Contains less Sat. FatSaturated fat -95.4%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.