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  6. Adzuki bean vs. Buckwheat

Adzuki bean vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between adzuki bean and buckwheat

  • Adzuki bean is higher than buckwheat in folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, potassium, and vitamin B5.
  • Adzuki bean's daily need coverage for folate is 152% higher.
  • Adzuki bean has 14 times more potassium than buckwheat. While adzuki bean has 1254mg of potassium, buckwheat has only 88mg.
  • Adzuki bean has a lower glycemic index (29) than buckwheat (51).

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Buckwheat groats, roasted, cooked.

Infographic

Adzuki bean vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +149%
Contains more CalciumCalcium +842.9%
Contains more PotassiumPotassium +1325%
Contains more IronIron +522.5%
Contains more CopperCopper +649.3%
Contains more ZincZinc +726.2%
Contains more PhosphorusPhosphorus +444.3%
Contains more ManganeseManganese +329.3%
Contains more SeleniumSelenium +40.9%
Contains less SodiumSodium -20%

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1037.5%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B3Vitamin B3 +179.8%
Contains more Vitamin B5Vitamin B5 +309.7%
Contains more Vitamin B6Vitamin B6 +355.8%
Contains more FolateFolate +4342.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Buckwheat DV% diff.
Folate 622µg 14µg 152%
Copper 1.094mg 0.146mg 105%
Manganese 1.73mg 0.403mg 58%
Iron 4.98mg 0.8mg 52%
Phosphorus 381mg 70mg 44%
Fiber 12.7g 2.7g 40%
Zinc 5.04mg 0.61mg 40%
Vitamin B1 0.455mg 0.04mg 35%
Potassium 1254mg 88mg 34%
Protein 19.87g 3.38g 33%
Vitamin B5 1.471mg 0.359mg 22%
Vitamin B6 0.351mg 0.077mg 21%
Magnesium 127mg 51mg 18%
Vitamin B2 0.22mg 0.039mg 14%
Carbs 62.9g 19.94g 14%
Calories 329kcal 92kcal 12%
Vitamin B3 2.63mg 0.94mg 11%
Calcium 66mg 7mg 6%
Choline 20.1mg 4%
Selenium 3.1µg 2.2µg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.113g 0.188g 1%
Fats 0.53g 0.62g 0%
Net carbs 50.2g 17.24g N/A
Sugar 0.9g N/A
Sodium 5mg 4mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.191g 0.134g 0%
Monounsaturated fat 0.05g 0.188g 0%
Tryptophan 0.191mg 0.049mg 0%
Threonine 0.674mg 0.129mg 0%
Isoleucine 0.791mg 0.127mg 0%
Leucine 1.668mg 0.212mg 0%
Lysine 1.497mg 0.172mg 0%
Methionine 0.21mg 0.044mg 0%
Phenylalanine 1.052mg 0.133mg 0%
Valine 1.023mg 0.173mg 0%
Histidine 0.524mg 0.079mg 0%
Fructose 0.1g 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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +487.9%
Contains more CarbsCarbs +215.4%
Contains more OtherOther +658.1%
Contains more FatsFats +17%
Contains more WaterWater +462.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -29.8%
Contains more Mono. FatMonounsaturated fat +276%
Contains more Poly. FatPolyunsaturated fat +66.4%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.