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  6. Adzuki bean vs. Dried fruit

Adzuki bean vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between adzuki bean and dried fruit

  • Adzuki bean has more folate, copper, manganese, phosphorus, zinc, vitamin B1, iron, magnesium, and fiber, while dried fruit has more vitamin A.
  • Adzuki bean covers your daily need for folate, 153% more than dried fruit.
  • Adzuki bean contains 30 times more vitamin B1 than dried fruit. While adzuki bean contains 0.455mg of vitamin B1, dried fruit contains only 0.015mg.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Apricots, dried, sulfured, uncooked.

Infographic

Adzuki bean vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +296.9%
Contains more CalciumCalcium +20%
Contains more IronIron +87.2%
Contains more CopperCopper +219%
Contains more ZincZinc +1192.3%
Contains more PhosphorusPhosphorus +436.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +636.2%
Contains more SeleniumSelenium +40.9%
~equal in Potassium ~1162mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +2933.3%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B5Vitamin B5 +185.1%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more FolateFolate +6120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17900%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.589mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Dried fruit DV% diff.
Folate 622µg 10µg 153%
Copper 1.094mg 0.343mg 83%
Manganese 1.73mg 0.235mg 65%
Phosphorus 381mg 71mg 44%
Zinc 5.04mg 0.39mg 42%
Vitamin B1 0.455mg 0.015mg 37%
Protein 19.87g 3.39g 33%
Vitamin E 4.33mg 29%
Iron 4.98mg 2.66mg 29%
Magnesium 127mg 32mg 23%
Fiber 12.7g 7.3g 22%
Vitamin A 1µg 180µg 20%
Vitamin B5 1.471mg 0.516mg 19%
Vitamin B6 0.351mg 0.143mg 16%
Fructose 12.47g 16%
Vitamin B2 0.22mg 0.074mg 11%
Calories 329kcal 241kcal 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Potassium 1254mg 1162mg 3%
Selenium 3.1µg 2.2µg 2%
Calcium 66mg 55mg 1%
Saturated fat 0.191g 0.017g 1%
Vitamin C 0mg 1mg 1%
Fats 0.53g 0.51g 0%
Carbs 62.9g 62.64g 0%
Net carbs 50.2g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 5mg 10mg 0%
Vitamin B3 2.63mg 2.589mg 0%
Monounsaturated fat 0.05g 0.074g 0%
Polyunsaturated fat 0.113g 0.074g 0%
Tryptophan 0.191mg 0.016mg 0%
Threonine 0.674mg 0.073mg 0%
Isoleucine 0.791mg 0.063mg 0%
Leucine 1.668mg 0.105mg 0%
Lysine 1.497mg 0.083mg 0%
Methionine 0.21mg 0.015mg 0%
Phenylalanine 1.052mg 0.062mg 0%
Valine 1.023mg 0.078mg 0%
Histidine 0.524mg 0.047mg 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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +486.1%
Contains more OtherOther +26.8%
Contains more WaterWater +129.8%
~equal in Fats ~0.51g
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +52.7%
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +48%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.