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  6. Almonds vs. Adzuki bean

Almonds vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between almonds and adzuki bean

  • Almonds have more vitamin B2, magnesium, calcium, and manganese; however, adzuki bean is richer in folate, vitamin B1, vitamin B5, zinc, and vitamin B6.
  • Adzuki bean's daily need coverage for folate is 145% more.
  • Almonds contain 20 times more saturated fat than adzuki bean. Almonds contain 3.802g of saturated fat, while adzuki bean contains 0.191g.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Nuts, almonds and Beans, adzuki, mature seeds, raw.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +112.6%
Contains more CalciumCalcium +307.6%
Contains more PhosphorusPhosphorus +26.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +26%
Contains more SeleniumSelenium +32.3%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +34.2%
Contains more ZincZinc +61.5%
~equal in Copper ~1.094mg

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 +417.3%
Contains more Vitamin B3Vitamin B3 +37.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +122%
Contains more Vitamin B5Vitamin B5 +212.3%
Contains more Vitamin B6Vitamin B6 +156.2%
Contains more FolateFolate +1313.6%
~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 Almonds Adzuki bean DV% diff.
Vitamin E 25.63mg 171%
Folate 44µg 622µg 145%
Polyunsaturated fat 12.329g 0.113g 81%
Monounsaturated fat 31.551g 0.05g 79%
Fats 49.93g 0.53g 76%
Vitamin B2 1.138mg 0.22mg 71%
Magnesium 270mg 127mg 34%
Vitamin B1 0.205mg 0.455mg 21%
Vitamin B5 0.471mg 1.471mg 20%
Calcium 269mg 66mg 20%
Manganese 2.179mg 1.73mg 20%
Zinc 3.12mg 5.04mg 17%
Vitamin B6 0.137mg 0.351mg 16%
Saturated fat 3.802g 0.191g 16%
Iron 3.71mg 4.98mg 16%
Potassium 733mg 1254mg 15%
Phosphorus 481mg 381mg 14%
Carbs 21.55g 62.9g 14%
Calories 579kcal 329kcal 13%
Choline 52.1mg 9%
Copper 1.031mg 1.094mg 7%
Vitamin B3 3.618mg 2.63mg 6%
Protein 21.15g 19.87g 3%
Selenium 4.1µg 3.1µg 2%
Fiber 12.5g 12.7g 1%
Net carbs 9.05g 50.2g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.191mg 0%
Threonine 0.601mg 0.674mg 0%
Isoleucine 0.751mg 0.791mg 0%
Leucine 1.473mg 1.668mg 0%
Lysine 0.568mg 1.497mg 0%
Methionine 0.157mg 0.21mg 0%
Phenylalanine 1.132mg 1.052mg 0%
Valine 0.855mg 1.023mg 0%
Histidine 0.539mg 0.524mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +9320.8%
Contains more CarbsCarbs +191.9%
Contains more WaterWater +204.8%
Contains more OtherOther +10.1%
~equal in Protein ~19.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +63002%
Contains more Poly. FatPolyunsaturated fat +10810.6%
Contains less Sat. FatSaturated fat -95%

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.