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  6. Adzuki bean vs. Garden cress

Adzuki bean vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between adzuki bean and garden cress

  • Adzuki bean has more folate, copper, manganese, fiber, iron, zinc, phosphorus, and vitamin B1; however, garden cress has more vitamin A and vitamin C.
  • Daily need coverage for vitamin A for garden cress is 138% higher.
  • Garden cress has 22 times less zinc than adzuki bean. Adzuki bean has 5.04mg of zinc, while garden cress has 0.23mg.

Food types used in this article are Beans, adzuki, mature seeds, raw and Cress, garden, raw.

Infographic

Adzuki bean vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +234.2%
Contains more PotassiumPotassium +106.9%
Contains more IronIron +283.1%
Contains more CopperCopper +543.5%
Contains more ZincZinc +2091.3%
Contains more PhosphorusPhosphorus +401.3%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +212.8%
Contains more SeleniumSelenium +244.4%
Contains more CalciumCalcium +22.7%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +468.8%
Contains more Vitamin B3Vitamin B3 +163%
Contains more Vitamin B5Vitamin B5 +507.9%
Contains more Vitamin B6Vitamin B6 +42.1%
Contains more FolateFolate +677.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin B2Vitamin B2 +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Garden cress DV% diff.
Vitamin K 541.9µg 452%
Folate 622µg 80µg 136%
Copper 1.094mg 0.17mg 103%
Vitamin C 0mg 69mg 77%
Manganese 1.73mg 0.553mg 51%
Iron 4.98mg 1.3mg 46%
Fiber 12.7g 1.1g 46%
Zinc 5.04mg 0.23mg 44%
Phosphorus 381mg 76mg 44%
Vitamin A 1µg 346µg 38%
Protein 19.87g 2.6g 35%
Vitamin B1 0.455mg 0.08mg 31%
Vitamin B5 1.471mg 0.242mg 25%
Magnesium 127mg 38mg 21%
Carbs 62.9g 5.5g 19%
Potassium 1254mg 606mg 19%
Calories 329kcal 32kcal 15%
Vitamin B3 2.63mg 1mg 10%
Vitamin B6 0.351mg 0.247mg 8%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Selenium 3.1µg 0.9µg 4%
Vitamin B2 0.22mg 0.26mg 3%
Calcium 66mg 81mg 2%
Polyunsaturated fat 0.113g 0.228g 1%
Saturated fat 0.191g 0.023g 1%
Fats 0.53g 0.7g 0%
Net carbs 50.2g 4.4g N/A
Sugar 4.4g N/A
Sodium 5mg 14mg 0%
Monounsaturated fat 0.05g 0.239g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +664.2%
Contains more CarbsCarbs +1043.6%
Contains more OtherOther +81.1%
Contains more FatsFats +32.1%
Contains more WaterWater +565.2%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +378%
Contains more Poly. FatPolyunsaturated fat +101.8%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.