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  6. Adzuki bean vs. Cheese

Adzuki bean vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and cheese

  • Adzuki bean has more folate, copper, manganese, iron, fiber, and vitamin B1; however, cheese is richer in calcium, selenium, and vitamin B12.
  • Adzuki bean covers your daily folate needs 149% more than cheese.
  • Adzuki bean contains less saturated fat.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Cheese, cheddar.

Infographic

Adzuki bean vs Cheese 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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +370.4%
Contains more PotassiumPotassium +1550%
Contains more IronIron +3457.1%
Contains more CopperCopper +3546.7%
Contains more ZincZinc +38.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +6307.4%
Contains more CalciumCalcium +975.8%
Contains more PhosphorusPhosphorus +19.4%
Contains more SeleniumSelenium +819.4%

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%
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +1469%
Contains more Vitamin B3Vitamin B3 +4357.6%
Contains more Vitamin B5Vitamin B5 +258.8%
Contains more Vitamin B6Vitamin B6 +431.8%
Contains more FolateFolate +2203.7%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Cheese DV% diff.
Folate 622µg 27µg 149%
Copper 1.094mg 0.03mg 118%
Saturated fat 0.191g 18.867g 85%
Manganese 1.73mg 0.027mg 74%
Calcium 66mg 710mg 64%
Iron 4.98mg 0.14mg 61%
Fiber 12.7g 0g 51%
Fats 0.53g 33.31g 50%
Selenium 3.1µg 28.5µg 46%
Vitamin B12 0µg 1.1µg 46%
Vitamin A 1µg 330µg 37%
Vitamin B1 0.455mg 0.029mg 36%
Potassium 1254mg 76mg 35%
Cholesterol 0mg 99mg 33%
Sodium 5mg 653mg 28%
Magnesium 127mg 27mg 24%
Monounsaturated fat 0.05g 9.246g 23%
Vitamin B6 0.351mg 0.066mg 22%
Vitamin B5 1.471mg 0.41mg 21%
Carbs 62.9g 3.09g 20%
Vitamin B2 0.22mg 0.428mg 16%
Vitamin B3 2.63mg 0.059mg 16%
Zinc 5.04mg 3.64mg 13%
Phosphorus 381mg 455mg 11%
Polyunsaturated fat 0.113g 1.421g 9%
Protein 19.87g 22.87g 6%
Vitamin E 0.71mg 5%
Calories 329kcal 404kcal 4%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Vitamin D 0IU 24IU 3%
Vitamin K 2.4µg 2%
Net carbs 50.2g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.191mg 0.547mg 0%
Threonine 0.674mg 1.044mg 0%
Isoleucine 0.791mg 1.206mg 0%
Leucine 1.668mg 1.939mg 0%
Lysine 1.497mg 1.025mg 0%
Methionine 0.21mg 0.547mg 0%
Phenylalanine 1.052mg 1.074mg 0%
Valine 1.023mg 1.404mg 0%
Histidine 0.524mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +1935.6%
Contains more ProteinProtein +15.1%
Contains more FatsFats +6184.9%
Contains more WaterWater +175.4%
Contains more OtherOther +13.8%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +18392%
Contains more Poly. FatPolyunsaturated fat +1157.5%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.