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Adzuki bean vs. Dashi — In-Depth Nutrition Comparison

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Important differences between adzuki bean and dashi

  • Adzuki bean has more folate, copper, fiber, iron, zinc, phosphorus, vitamin B1, and potassium; however, dashi is richer in selenium.
  • Adzuki bean's daily need coverage for folate is 150% more.
  • Adzuki bean contains less sodium.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Adzuki bean vs Dashi 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%
Dashi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more MagnesiumMagnesium +126.8%
Contains more PotassiumPotassium +305.8%
Contains more IronIron +383.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +5500%
Contains more PhosphorusPhosphorus +129.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +183.3%
Contains more SeleniumSelenium +790.3%

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%
Dashi
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin B1Vitamin B1 +355%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +251%
Contains more FolateFolate +2861.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.46mg

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
Dashi
2
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +19%
Contains more WaterWater +484.3%
Contains more OtherOther +46.2%
Contains more FatsFats +2520.8%
~equal in Carbs ~64.88g

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
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +10630%
Contains more Poly. FatPolyunsaturated fat +3869%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Dashi
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Dashi DV% diff.
Folate 622µg 21µg 150%
Copper 1.094mg 0mg 122%
Manganese 1.73mg 75%
Vitamin K 66.9µg 56%
Fiber 12.7g 0.2g 50%
Iron 4.98mg 1.03mg 49%
Sodium 5mg 1067mg 46%
Selenium 3.1µg 27.6µg 45%
Zinc 5.04mg 0.09mg 45%
Phosphorus 381mg 166mg 31%
Vitamin B1 0.455mg 0.1mg 30%
Polyunsaturated fat 0.113g 4.485g 29%
Vitamin B5 1.471mg 29%
Potassium 1254mg 309mg 28%
Choline 114.5mg 21%
Fats 0.53g 13.89g 21%
Vitamin B6 0.351mg 0.1mg 19%
Magnesium 127mg 56mg 17%
Vitamin B2 0.22mg 0.43mg 16%
Saturated fat 0.191g 3.433g 15%
Monounsaturated fat 0.05g 5.365g 13%
Vitamin B12 0µg 0.3µg 13%
Calcium 66mg 187mg 12%
Protein 19.87g 16.7g 6%
Calories 329kcal 438kcal 5%
Vitamin E 0.72mg 5%
Cholesterol 0mg 13mg 4%
Vitamin A 1µg 25µg 3%
Vitamin B3 2.63mg 2.46mg 1%
Carbs 62.9g 64.88g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 50.2g 64.68g N/A
Sugar 14.47g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Dashi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Adzuki bean
39%
Dashi
Minerals Daily Need Coverage Score
132%
Adzuki bean
53%
Dashi

Comparison summary

Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 29)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $2)
Which food is lower in Cholesterol?
Adzuki bean
Adzuki bean is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1062mg)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 3.242g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.