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  6. Avocado vs. Adzuki bean

Avocado vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Avocado and Adzuki bean different?

  • Adzuki bean is higher than Avocado in Folate, Copper, Manganese, Iron, Phosphorus, Zinc, Vitamin B1, Fiber, Magnesium, and Potassium.
  • Adzuki bean covers your daily need of Folate 135% more than Avocado.

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

Infographic

Avocado 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 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% 8.8% 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% 1% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +758.8%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Adzuki bean Opinion
Calories 160kcal 329kcal Adzuki bean
Protein 2g 19.87g Adzuki bean
Fats 14.66g 0.53g Avocado
Vitamin C 10mg 0mg Avocado
Net carbs 1.83g 50.2g Adzuki bean
Carbs 8.53g 62.9g Adzuki bean
Magnesium 29mg 127mg Adzuki bean
Calcium 12mg 66mg Adzuki bean
Potassium 485mg 1254mg Adzuki bean
Iron 0.55mg 4.98mg Adzuki bean
Sugar 0.66g Adzuki bean
Fiber 6.7g 12.7g Adzuki bean
Copper 0.19mg 1.094mg Adzuki bean
Zinc 0.64mg 5.04mg Adzuki bean
Starch 0.11g Avocado
Phosphorus 52mg 381mg Adzuki bean
Sodium 7mg 5mg Adzuki bean
Vitamin A 146IU 17IU Avocado
Vitamin A 7µg 1µg Avocado
Vitamin E 2.07mg Avocado
Manganese 0.142mg 1.73mg Adzuki bean
Selenium 0.4µg 3.1µg Adzuki bean
Vitamin B1 0.067mg 0.455mg Adzuki bean
Vitamin B2 0.13mg 0.22mg Adzuki bean
Vitamin B3 1.738mg 2.63mg Adzuki bean
Vitamin B5 1.389mg 1.471mg Adzuki bean
Vitamin B6 0.257mg 0.351mg Adzuki bean
Vitamin K 21µg Avocado
Folate 81µg 622µg Adzuki bean
Choline 14.2mg Avocado
Saturated Fat 2.126g 0.191g Adzuki bean
Monounsaturated Fat 9.799g 0.05g Avocado
Polyunsaturated fat 1.816g 0.113g Avocado
Tryptophan 0.025mg 0.191mg Adzuki bean
Threonine 0.073mg 0.674mg Adzuki bean
Isoleucine 0.084mg 0.791mg Adzuki bean
Leucine 0.143mg 1.668mg Adzuki bean
Lysine 0.132mg 1.497mg Adzuki bean
Methionine 0.038mg 0.21mg Adzuki bean
Phenylalanine 0.097mg 1.052mg Adzuki bean
Valine 0.107mg 1.023mg Adzuki bean
Histidine 0.049mg 0.524mg Adzuki bean
Fructose 0.12g Avocado
Omega-3 - ALA 0.111g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Avocado
65%
Adzuki bean
Minerals Daily Need Coverage Score
21%
Avocado
132%
Adzuki bean

Comparison summary

Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.935g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.