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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 Blackberry

  • The amount of Folate, Copper, Iron, Phosphorus, Manganese, Zinc, Vitamin B1, Potassium, Fiber, and Magnesium in Adzuki bean is higher than in Blackberry.
  • Adzuki bean covers your daily need of Folate 149% more than Blackberry.
  • Adzuki bean contains 23 times more Vitamin B1 than Blackberry. While Adzuki bean contains 0.455mg of Vitamin B1, Blackberry contains 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.
Adzuki bean
Adzuki bean
9
:
1
Blackberry
Blackberry
Contains more Calcium +127.6%
Contains more Iron +703.2%
Contains more Magnesium +535%
Contains more Phosphorus +1631.8%
Contains more Potassium +674.1%
Contains more Zinc +850.9%
Contains more Copper +563%
Contains more Manganese +167.8%
Contains more Selenium +675%
Contains less Sodium -80%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +127.6%
Contains more Iron +703.2%
Contains more Magnesium +535%
Contains more Phosphorus +1631.8%
Contains more Potassium +674.1%
Contains more Zinc +850.9%
Contains more Copper +563%
Contains more Manganese +167.8%
Contains more Selenium +675%
Contains less Sodium -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.
Adzuki bean
Adzuki bean
6
:
4
Blackberry
Blackberry
Contains more Vitamin B1 +2175%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +307.1%
Contains more Vitamin B5 +433%
Contains more Vitamin B6 +1070%
Contains more Folate +2388%
Contains more Vitamin A +1158.8%
Contains more Vitamin C +∞%
Adzuki bean
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%
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin B1 +2175%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +307.1%
Contains more Vitamin B5 +433%
Contains more Vitamin B6 +1070%
Contains more Folate +2388%
Contains more Vitamin A +1158.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
4
:
1
Blackberry
Blackberry
Contains more Protein +1329.5%
Contains more Carbs +554.5%
Contains more Other +805.6%
Contains more Water +555.9%
Equal in Fats - 0.49
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +1329.5%
Contains more Carbs +554.5%
Contains more Other +805.6%
Contains more Water +555.9%
Equal in Fats - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Blackberry
Blackberry
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +147.8%
Equal in Monounsaturated Fat - 0.047
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +147.8%
Equal in Monounsaturated Fat - 0.047

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 Blackberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Blackberry Opinion
Net carbs 50.2g 4.31g Adzuki bean
Protein 19.87g 1.39g Adzuki bean
Fats 0.53g 0.49g Adzuki bean
Carbs 62.9g 9.61g Adzuki bean
Calories 329kcal 43kcal Adzuki bean
Fructose 2.4g Blackberry
Sugar 4.88g Adzuki bean
Fiber 12.7g 5.3g Adzuki bean
Calcium 66mg 29mg Adzuki bean
Iron 4.98mg 0.62mg Adzuki bean
Magnesium 127mg 20mg Adzuki bean
Phosphorus 381mg 22mg Adzuki bean
Potassium 1254mg 162mg Adzuki bean
Sodium 5mg 1mg Blackberry
Zinc 5.04mg 0.53mg Adzuki bean
Copper 1.094mg 0.165mg Adzuki bean
Manganese 1.73mg 0.646mg Adzuki bean
Selenium 3.1µg 0.4µg Adzuki bean
Vitamin A 17IU 214IU Blackberry
Vitamin A RAE 1µg 11µg Blackberry
Vitamin E 1.17mg Blackberry
Vitamin C 0mg 21mg Blackberry
Vitamin B1 0.455mg 0.02mg Adzuki bean
Vitamin B2 0.22mg 0.026mg Adzuki bean
Vitamin B3 2.63mg 0.646mg Adzuki bean
Vitamin B5 1.471mg 0.276mg Adzuki bean
Vitamin B6 0.351mg 0.03mg Adzuki bean
Folate 622µg 25µg Adzuki bean
Vitamin K 19.8µg Blackberry
Tryptophan 0.191mg Adzuki bean
Threonine 0.674mg Adzuki bean
Isoleucine 0.791mg Adzuki bean
Leucine 1.668mg Adzuki bean
Lysine 1.497mg Adzuki bean
Methionine 0.21mg Adzuki bean
Phenylalanine 1.052mg Adzuki bean
Valine 1.023mg Adzuki bean
Histidine 0.524mg Adzuki bean
Saturated Fat 0.191g 0.014g Blackberry
Monounsaturated Fat 0.05g 0.047g Adzuki bean
Polyunsaturated fat 0.113g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Blackberry
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
18%
Blackberry
Minerals Daily Need Coverage Score
132%
Adzuki bean
23%
Blackberry

Comparison summary

Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.88g)
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. 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.