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  6. Avocado vs. Adzuki bean

Avocado vs. Adzuki bean — In-Depth Nutrition Comparison

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How are avocadoes and adzuki bean different?

  • Adzuki bean is higher than avocadoes in folate, copper, manganese, iron, phosphorus, zinc, vitamin B1, fiber, magnesium, and potassium.
  • Adzuki bean covers your daily need for folate, 135% more than avocadoes.
  • Avocadoes have a higher glycemic index (40) than adzuki bean (29).

Avocados, raw, all commercial varieties and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Avocado vs Adzuki bean infographic
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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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 +337.9%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +158.6%
Contains more IronIron +805.5%
Contains more CopperCopper +475.8%
Contains more ZincZinc +687.5%
Contains more PhosphorusPhosphorus +632.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +1118.3%
Contains more SeleniumSelenium +675%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +579.1%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B6Vitamin B6 +36.6%
Contains more FolateFolate +667.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.471mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Adzuki bean DV% diff.
Folate 81µg 622µg 135%
Copper 0.19mg 1.094mg 100%
Manganese 0.142mg 1.73mg 69%
Iron 0.55mg 4.98mg 55%
Phosphorus 52mg 381mg 47%
Zinc 0.64mg 5.04mg 40%
Protein 2g 19.87g 36%
Vitamin B1 0.067mg 0.455mg 32%
Monounsaturated fat 9.799g 0.05g 24%
Fiber 6.7g 12.7g 24%
Magnesium 29mg 127mg 23%
Potassium 485mg 1254mg 23%
Fats 14.66g 0.53g 22%
Carbs 8.53g 62.9g 18%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Polyunsaturated fat 1.816g 0.113g 11%
Vitamin C 10mg 0mg 11%
Saturated fat 2.126g 0.191g 9%
Calories 160kcal 329kcal 8%
Vitamin B6 0.257mg 0.351mg 7%
Vitamin B2 0.13mg 0.22mg 7%
Vitamin B3 1.738mg 2.63mg 6%
Selenium 0.4µg 3.1µg 5%
Calcium 12mg 66mg 5%
Choline 14.2mg 3%
Vitamin B5 1.389mg 1.471mg 2%
Vitamin A 7µg 1µg 1%
Net carbs 1.83g 50.2g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 5mg 0%
Tryptophan 0.025mg 0.191mg 0%
Threonine 0.073mg 0.674mg 0%
Isoleucine 0.084mg 0.791mg 0%
Leucine 0.143mg 1.668mg 0%
Lysine 0.132mg 1.497mg 0%
Methionine 0.038mg 0.21mg 0%
Phenylalanine 0.097mg 1.052mg 0%
Valine 0.107mg 1.023mg 0%
Histidine 0.049mg 0.524mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +2666%
Contains more WaterWater +444.9%
Contains more ProteinProtein +893.5%
Contains more CarbsCarbs +637.4%
Contains more OtherOther +106.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +19498%
Contains more Poly. FatPolyunsaturated fat +1507.1%
Contains less Sat. FatSaturated fat -91%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.