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Adzuki bean vs. Avocado — In-Depth Nutrition Comparison

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How are Adzuki bean and Avocado 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.
  • Adzuki bean contains 12 times more Manganese than Avocado. Adzuki bean contains 1.73mg of Manganese, while Avocado contains 0.142mg.

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

Infographic

Adzuki bean vs Avocado 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.
Contains more Calcium +450%
Contains more Iron +805.5%
Contains more Magnesium +337.9%
Contains more Phosphorus +632.7%
Contains more Potassium +158.6%
Contains less Sodium -28.6%
Contains more Zinc +687.5%
Contains more Copper +475.8%
Contains more Manganese +1118.3%
Contains more Selenium +675%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +450%
Contains more Iron +805.5%
Contains more Magnesium +337.9%
Contains more Phosphorus +632.7%
Contains more Potassium +158.6%
Contains less Sodium -28.6%
Contains more Zinc +687.5%
Contains more Copper +475.8%
Contains more Manganese +1118.3%
Contains more Selenium +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.
:
Contains more Vitamin B1 +579.1%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B6 +36.6%
Contains more Folate +667.9%
Contains more Vitamin A +758.8%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 1.389
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +579.1%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B6 +36.6%
Contains more Folate +667.9%
Contains more Vitamin A +758.8%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 1.389

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +19498%
Contains more Polyunsaturated fat +1507.1%
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +19498%
Contains more Polyunsaturated fat +1507.1%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Adzuki bean
35%
Avocado
Minerals Daily Need Coverage Score
132%
Adzuki bean
21%
Avocado

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.