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  6. Adzuki bean vs. Arborio rice

Adzuki bean vs. Arborio rice — In-Depth Nutrition Comparison

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The main differences between adzuki bean and arborio rice

  • Arborio rice contains less folate, copper, manganese, phosphorus, iron, zinc, potassium, magnesium, vitamin B1, and vitamin B6 than adzuki bean.
  • Daily need coverage for folate for adzuki bean is 141% higher.
  • Arborio rice has 48 times less potassium than adzuki bean. Adzuki bean has 1254mg of potassium, while arborio rice has 26mg.
  • Arborio rice has a higher glycemic index than adzuki bean.

Food types used in this article are Beans, adzuki, mature seeds, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Adzuki bean vs Arborio rice 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1487.5%
Contains more CalciumCalcium +6500%
Contains more PotassiumPotassium +4723.1%
Contains more IronIron +241.1%
Contains more CopperCopper +1419.4%
Contains more ZincZinc +1160%
Contains more PhosphorusPhosphorus +1054.5%
Contains more ManganeseManganese +384.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +141.9%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +177.4%
Contains more Vitamin B2Vitamin B2 +1275%
Contains more Vitamin B3Vitamin B3 +76.2%
Contains more Vitamin B5Vitamin B5 +270.5%
Contains more Vitamin B6Vitamin B6 +494.9%
Contains more FolateFolate +954.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Arborio rice DV% diff.
Folate 622µg 59µg 141%
Copper 1.094mg 0.072mg 114%
Manganese 1.73mg 0.357mg 60%
Fiber 12.7g 51%
Phosphorus 381mg 33mg 50%
Iron 4.98mg 1.46mg 44%
Zinc 5.04mg 0.4mg 42%
Potassium 1254mg 26mg 36%
Protein 19.87g 2.36g 35%
Magnesium 127mg 8mg 28%
Vitamin B1 0.455mg 0.164mg 24%
Vitamin B6 0.351mg 0.059mg 22%
Vitamin B5 1.471mg 0.397mg 21%
Vitamin B2 0.22mg 0.016mg 16%
Carbs 62.9g 28.73g 11%
Calories 329kcal 130kcal 10%
Selenium 3.1µg 7.5µg 8%
Vitamin B3 2.63mg 1.493mg 7%
Calcium 66mg 1mg 7%
Fats 0.53g 0.19g 1%
Saturated fat 0.191g 0.051g 1%
Net carbs 50.2g 28.73g N/A
Sodium 5mg 0mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.05g 0.058g 0%
Polyunsaturated fat 0.113g 0.05g 0%
Tryptophan 0.191mg 0.027mg 0%
Threonine 0.674mg 0.084mg 0%
Isoleucine 0.791mg 0.102mg 0%
Leucine 1.668mg 0.195mg 0%
Lysine 1.497mg 0.085mg 0%
Methionine 0.21mg 0.056mg 0%
Phenylalanine 1.052mg 0.126mg 0%
Valine 1.023mg 0.144mg 0%
Histidine 0.524mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +741.9%
Contains more FatsFats +178.9%
Contains more CarbsCarbs +118.9%
Contains more OtherOther +1615.8%
Contains more WaterWater +409.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +126%
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +16%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.