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  6. Adzuki bean vs. Crackers

Adzuki bean vs. Crackers — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and crackers

  • The amount of folate, copper, manganese, fiber, zinc, potassium, magnesium, and vitamin B6 in adzuki bean is higher than in crackers.
  • Adzuki bean covers your daily folate needs 133% more than crackers.
  • Crackers have 11 times less potassium than adzuki bean. Adzuki bean has 1254mg of potassium, while crackers have 118mg.
  • Adzuki bean contains less saturated fat.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Crackers, standard snack-type, regular.

Infographic

Adzuki bean vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +605.6%
Contains more PotassiumPotassium +962.7%
Contains more IronIron +23.6%
Contains more CopperCopper +951.9%
Contains more ZincZinc +928.6%
Contains more PhosphorusPhosphorus +53.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +252.3%
Contains more CalciumCalcium +81.8%
Contains more SeleniumSelenium +116.1%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +252.8%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more FolateFolate +576.1%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B3Vitamin B3 +65.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.416mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Crackers DV% diff.
Folate 622µg 92µg 133%
Copper 1.094mg 0.104mg 110%
Polyunsaturated fat 0.113g 13.137g 87%
Vitamin K 69.3µg 58%
Manganese 1.73mg 0.491mg 54%
Fiber 12.7g 2.3g 42%
Zinc 5.04mg 0.49mg 41%
Fats 0.53g 26.43g 40%
Potassium 1254mg 118mg 33%
Sodium 5mg 726mg 31%
Protein 19.87g 6.64g 26%
Magnesium 127mg 18mg 26%
Saturated fat 0.191g 5.562g 24%
Vitamin B6 0.351mg 0.063mg 22%
Vitamin B5 1.471mg 0.417mg 21%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Phosphorus 381mg 248mg 19%
Vitamin B2 0.22mg 0.456mg 18%
Monounsaturated fat 0.05g 6.553g 16%
Iron 4.98mg 4.03mg 12%
Vitamin B3 2.63mg 4.352mg 11%
Calories 329kcal 510kcal 9%
Selenium 3.1µg 6.7µg 7%
Calcium 66mg 120mg 5%
Vitamin B1 0.455mg 0.416mg 3%
Choline 9.6mg 2%
Carbs 62.9g 61.3g 1%
Net carbs 50.2g 59g N/A
Sugar 8.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 1.076g N/A
Tryptophan 0.191mg 0.084mg 0%
Threonine 0.674mg 0.193mg 0%
Isoleucine 0.791mg 0.246mg 0%
Leucine 1.668mg 0.471mg 0%
Lysine 1.497mg 0.103mg 0%
Methionine 0.21mg 0.112mg 0%
Phenylalanine 1.052mg 0.331mg 0%
Valine 1.023mg 0.294mg 0%
Histidine 0.524mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +199.2%
Contains more WaterWater +328%
Contains more OtherOther +30.9%
Contains more FatsFats +4886.8%
~equal in Carbs ~61.3g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +13006%
Contains more Poly. FatPolyunsaturated fat +11525.7%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.