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  6. Adzuki bean vs. Wheat Bread

Adzuki bean vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and wheat Bread?

  • Adzuki bean is richer in folate, copper, zinc, fiber, potassium, phosphorus, and vitamin B5, yet wheat Bread is richer in selenium and vitamin B3.
  • Adzuki bean's daily need coverage for folate is 134% higher.
  • Adzuki bean has 6 times more potassium than wheat Bread. Adzuki bean has 1254mg of potassium, while wheat Bread has 223mg.
  • Adzuki bean contains less sodium.
  • Adzuki bean has a lower glycemic index than wheat Bread.

We used Beans, adzuki, mature seeds, raw and Bread, wheat, toasted types in this comparison.

Infographic

Adzuki bean vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +115.3%
Contains more PotassiumPotassium +462.3%
Contains more IronIron +21.8%
Contains more CopperCopper +452.5%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +102.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +25.6%
Contains more CalciumCalcium +150%
Contains more SeleniumSelenium +977.4%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +222.6%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more FolateFolate +623.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +137.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.439mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Wheat Bread DV% diff.
Folate 622µg 86µg 134%
Copper 1.094mg 0.198mg 100%
Selenium 3.1µg 33.4µg 55%
Zinc 5.04mg 1.47mg 32%
Fiber 12.7g 4.7g 32%
Potassium 1254mg 223mg 30%
Phosphorus 381mg 188mg 28%
Sodium 5mg 601mg 26%
Vitamin B3 2.63mg 6.25mg 23%
Vitamin B5 1.471mg 0.456mg 20%
Magnesium 127mg 59mg 16%
Manganese 1.73mg 1.377mg 15%
Vitamin B6 0.351mg 0.153mg 15%
Protein 19.87g 12.96g 14%
Vitamin B2 0.22mg 0.382mg 12%
Polyunsaturated fat 0.113g 1.72g 11%
Iron 4.98mg 4.09mg 11%
Calcium 66mg 165mg 10%
Fats 0.53g 4.27g 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.191g 0.989g 4%
Vitamin E 0.24mg 2%
Carbs 62.9g 55.77g 2%
Monounsaturated fat 0.05g 1.019g 2%
Calories 329kcal 313kcal 1%
Vitamin B1 0.455mg 0.439mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 50.2g 51.07g N/A
Sugar 6.42g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.092mg 0%
Threonine 0.674mg 0.299mg 0%
Isoleucine 0.791mg 0.258mg 0%
Leucine 1.668mg 0.461mg 0%
Lysine 1.497mg 0.215mg 0%
Methionine 0.21mg 0.105mg 0%
Phenylalanine 1.052mg 0.315mg 0%
Valine 1.023mg 0.31mg 0%
Histidine 0.524mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +53.3%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +17.7%
Contains more FatsFats +705.7%
Contains more WaterWater +80.3%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +1938%
Contains more Poly. FatPolyunsaturated fat +1422.1%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.