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  6. Adzuki bean vs. Avocado

Adzuki bean vs. Avocado — In-Depth Nutrition Comparison

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How are adzuki bean and avocadoes 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.
  • Adzuki bean contains 12 times more manganese than avocadoes. Adzuki bean contains 1.73mg of manganese, while avocadoes contain 0.142mg.
  • Avocadoes have a higher glycemic index (40) than adzuki bean (29).

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.
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.389mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Avocado DV% diff.
Folate 622µg 81µg 135%
Copper 1.094mg 0.19mg 100%
Manganese 1.73mg 0.142mg 69%
Iron 4.98mg 0.55mg 55%
Phosphorus 381mg 52mg 47%
Zinc 5.04mg 0.64mg 40%
Protein 19.87g 2g 36%
Vitamin B1 0.455mg 0.067mg 32%
Monounsaturated fat 0.05g 9.799g 24%
Fiber 12.7g 6.7g 24%
Magnesium 127mg 29mg 23%
Potassium 1254mg 485mg 23%
Fats 0.53g 14.66g 22%
Carbs 62.9g 8.53g 18%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Polyunsaturated fat 0.113g 1.816g 11%
Vitamin C 0mg 10mg 11%
Saturated fat 0.191g 2.126g 9%
Calories 329kcal 160kcal 8%
Vitamin B6 0.351mg 0.257mg 7%
Vitamin B2 0.22mg 0.13mg 7%
Vitamin B3 2.63mg 1.738mg 6%
Selenium 3.1µg 0.4µg 5%
Calcium 66mg 12mg 5%
Choline 14.2mg 3%
Vitamin B5 1.471mg 1.389mg 2%
Vitamin A 1µg 7µg 1%
Net carbs 50.2g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 5mg 7mg 0%
Tryptophan 0.191mg 0.025mg 0%
Threonine 0.674mg 0.073mg 0%
Isoleucine 0.791mg 0.084mg 0%
Leucine 1.668mg 0.143mg 0%
Lysine 1.497mg 0.132mg 0%
Methionine 0.21mg 0.038mg 0%
Phenylalanine 1.052mg 0.097mg 0%
Valine 1.023mg 0.107mg 0%
Histidine 0.524mg 0.049mg 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
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 ProteinProtein +893.5%
Contains more CarbsCarbs +637.4%
Contains more OtherOther +106.3%
Contains more FatsFats +2666%
Contains more WaterWater +444.9%

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

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.