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  6. Adzuki bean vs. Blackberry

Adzuki bean vs. Blackberry — In-Depth Nutrition Comparison

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Summary of differences between adzuki bean and blackberries

  • The amount of folate, copper, iron, phosphorus, manganese, zinc, vitamin B1, potassium, fiber, and magnesium in adzuki bean is higher than in blackberries.
  • Adzuki bean covers your daily need for folate, 149% more than blackberries.
  • Adzuki bean contains 23 times more vitamin B1 than blackberries. While adzuki bean contains 0.455mg of vitamin B1, blackberries contain only 0.02mg.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Blackberries, raw.

Infographic

Adzuki bean vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +535%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +674.1%
Contains more IronIron +703.2%
Contains more CopperCopper +563%
Contains more ZincZinc +850.9%
Contains more PhosphorusPhosphorus +1631.8%
Contains more ManganeseManganese +167.8%
Contains more SeleniumSelenium +675%
Contains less SodiumSodium -80%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +2175%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +307.1%
Contains more Vitamin B5Vitamin B5 +433%
Contains more Vitamin B6Vitamin B6 +1070%
Contains more FolateFolate +2388%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Blackberry DV% diff.
Folate 622µg 25µg 149%
Copper 1.094mg 0.165mg 103%
Iron 4.98mg 0.62mg 55%
Phosphorus 381mg 22mg 51%
Manganese 1.73mg 0.646mg 47%
Zinc 5.04mg 0.53mg 41%
Protein 19.87g 1.39g 37%
Vitamin B1 0.455mg 0.02mg 36%
Potassium 1254mg 162mg 32%
Fiber 12.7g 5.3g 30%
Vitamin B6 0.351mg 0.03mg 25%
Magnesium 127mg 20mg 25%
Vitamin B5 1.471mg 0.276mg 24%
Vitamin C 0mg 21mg 23%
Carbs 62.9g 9.61g 18%
Vitamin K 19.8µg 17%
Vitamin B2 0.22mg 0.026mg 15%
Calories 329kcal 43kcal 14%
Vitamin B3 2.63mg 0.646mg 12%
Vitamin E 1.17mg 8%
Selenium 3.1µg 0.4µg 5%
Calcium 66mg 29mg 4%
Fructose 2.4g 3%
Choline 8.5mg 2%
Saturated fat 0.191g 0.014g 1%
Vitamin A 1µg 11µg 1%
Polyunsaturated fat 0.113g 0.28g 1%
Fats 0.53g 0.49g 0%
Net carbs 50.2g 4.31g N/A
Sugar 4.88g N/A
Sodium 5mg 1mg 0%
Monounsaturated fat 0.05g 0.047g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1329.5%
Contains more CarbsCarbs +554.5%
Contains more OtherOther +805.6%
Contains more WaterWater +555.9%
~equal in Fats ~0.49g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Poly. FatPolyunsaturated fat +147.8%
~equal in Monounsaturated fat ~0.047g

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.