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  6. Adzuki bean vs. Plum

Adzuki bean vs. Plum — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and plums

  • The amount of folate, copper, manganese, iron, phosphorus, fiber, zinc, vitamin B1, potassium, and magnesium in adzuki bean is higher than in plums.
  • Adzuki bean covers your daily folate needs 154% more than plums.
  • Plums have 50 times less zinc than adzuki bean. Adzuki bean has 5.04mg of zinc, while plums have 0.1mg.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of adzuki bean is 29.

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

Infographic

Adzuki bean vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +1714.3%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +698.7%
Contains more IronIron +2829.4%
Contains more CopperCopper +1819.3%
Contains more ZincZinc +4940%
Contains more PhosphorusPhosphorus +2281.3%
Contains more ManganeseManganese +3226.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
Plum
5
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +1525%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +530.7%
Contains more Vitamin B5Vitamin B5 +989.6%
Contains more Vitamin B6Vitamin B6 +1110.3%
Contains more FolateFolate +12340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Plum DV% diff.
Folate 622µg 5µg 154%
Copper 1.094mg 0.057mg 115%
Manganese 1.73mg 0.052mg 73%
Iron 4.98mg 0.17mg 60%
Phosphorus 381mg 16mg 52%
Fiber 12.7g 1.4g 45%
Zinc 5.04mg 0.1mg 45%
Protein 19.87g 0.7g 38%
Vitamin B1 0.455mg 0.028mg 36%
Potassium 1254mg 157mg 32%
Magnesium 127mg 7mg 29%
Vitamin B5 1.471mg 0.135mg 27%
Vitamin B6 0.351mg 0.029mg 25%
Carbs 62.9g 11.42g 17%
Vitamin B2 0.22mg 0.026mg 15%
Vitamin B3 2.63mg 0.417mg 14%
Calories 329kcal 46kcal 14%
Vitamin C 0mg 9.5mg 11%
Selenium 3.1µg 0µg 6%
Calcium 66mg 6mg 6%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Vitamin A 1µg 17µg 2%
Vitamin E 0.26mg 2%
Saturated fat 0.191g 0.017g 1%
Fats 0.53g 0.28g 0%
Net carbs 50.2g 10.02g N/A
Sugar 9.92g N/A
Sodium 5mg 0mg 0%
Choline 1.9mg 0%
Monounsaturated fat 0.05g 0.134g 0%
Polyunsaturated fat 0.113g 0.044g 0%
Tryptophan 0.191mg 0.009mg 0%
Threonine 0.674mg 0.01mg 0%
Isoleucine 0.791mg 0.014mg 0%
Leucine 1.668mg 0.015mg 0%
Lysine 1.497mg 0.016mg 0%
Methionine 0.21mg 0.008mg 0%
Phenylalanine 1.052mg 0.014mg 0%
Valine 1.023mg 0.016mg 0%
Histidine 0.524mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2738.6%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +450.8%
Contains more OtherOther +781.1%
Contains more WaterWater +549%

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +156.8%
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +168%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.