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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 RAE.
  • Adzuki bean covers your daily need of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Adzuki bean
Adzuki bean
8
:
0
Dried fruit
Dried fruit
Contains more Calcium +20%
Contains more Iron +87.2%
Contains more Magnesium +296.9%
Contains more Phosphorus +436.6%
Contains less Sodium -50%
Contains more Zinc +1192.3%
Contains more Copper +219%
Equal in Potassium - 1162
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 187% 91% 164% 111% 1% 138% 365%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains more Calcium +20%
Contains more Iron +87.2%
Contains more Magnesium +296.9%
Contains more Phosphorus +436.6%
Contains less Sodium -50%
Contains more Zinc +1192.3%
Contains more Copper +219%
Equal in Potassium - 1162

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Adzuki bean
Adzuki bean
6
:
4
Dried fruit
Dried fruit
Contains more Vitamin B1 +2933.3%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B5 +185.1%
Contains more Vitamin B6 +145.5%
Contains more Folate +6120%
Contains more Vitamin A +21100%
Contains more Vitamin C +∞%
Equal in Vitamin B3 - 2.589
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +2933.3%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B5 +185.1%
Contains more Vitamin B6 +145.5%
Contains more Folate +6120%
Contains more Vitamin A +21100%
Contains more Vitamin C +∞%
Equal in Vitamin B3 - 2.589

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
4
:
1
Dried fruit
Dried fruit
Contains more Protein +486.1%
Contains more Other +26.8%
Contains more Water +129.8%
Equal in Fats - 0.51
Equal in Carbs - 62.64
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Dried fruit
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 Protein +486.1%
Contains more Other +26.8%
Contains more Water +129.8%
Equal in Fats - 0.51
Equal in Carbs - 62.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Dried fruit
Dried fruit
Contains more Polyunsaturated fat +52.7%
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +48%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +52.7%
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +48%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Dried fruit
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Dried fruit Opinion
Net carbs 50.2g 55.34g Dried fruit
Protein 19.87g 3.39g Adzuki bean
Fats 0.53g 0.51g Adzuki bean
Carbs 62.9g 62.64g Adzuki bean
Calories 329kcal 241kcal Adzuki bean
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Adzuki bean
Fiber 12.7g 7.3g Adzuki bean
Calcium 66mg 55mg Adzuki bean
Iron 4.98mg 2.66mg Adzuki bean
Magnesium 127mg 32mg Adzuki bean
Phosphorus 381mg 71mg Adzuki bean
Potassium 1254mg 1162mg Adzuki bean
Sodium 5mg 10mg Adzuki bean
Zinc 5.04mg 0.39mg Adzuki bean
Copper 1.094mg 0.343mg Adzuki bean
Vitamin A 17IU 3604IU Dried fruit
Vitamin A RAE 1µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.455mg 0.015mg Adzuki bean
Vitamin B2 0.22mg 0.074mg Adzuki bean
Vitamin B3 2.63mg 2.589mg Adzuki bean
Vitamin B5 1.471mg 0.516mg Adzuki bean
Vitamin B6 0.351mg 0.143mg Adzuki bean
Folate 622µg 10µg Adzuki bean
Vitamin K 3.1µg Dried fruit
Tryptophan 0.191mg 0.016mg Adzuki bean
Threonine 0.674mg 0.073mg Adzuki bean
Isoleucine 0.791mg 0.063mg Adzuki bean
Leucine 1.668mg 0.105mg Adzuki bean
Lysine 1.497mg 0.083mg Adzuki bean
Methionine 0.21mg 0.015mg Adzuki bean
Phenylalanine 1.052mg 0.062mg Adzuki bean
Valine 1.023mg 0.078mg Adzuki bean
Histidine 0.524mg 0.047mg Adzuki bean
Saturated Fat 0.191g 0.017g Dried fruit
Monounsaturated Fat 0.05g 0.074g Dried fruit
Polyunsaturated fat 0.113g 0.074g Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
71%
Adzuki bean
38%
Dried fruit
Minerals Daily Need Coverage Score
134%
Adzuki bean
50%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.174g)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.