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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

  • The amount of folate, copper, manganese, phosphorus, zinc, protein, vitamin B1, iron, magnesium, and fiber in adzuki bean is higher than in dried fruit.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0% 114% 51% 49% 88% 81% 0% 0% 467%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~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%
Iron 4.98mg 2.66mg 29%
Vitamin E 4.33mg 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%
Potassium 1254mg 1162mg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Selenium 3.1µg 2.2µg 2%
Vitamin C 0mg 1mg 1%
Calcium 66mg 55mg 1%
Saturated fat 0.191g 0.017g 1%
Protein per 100 calories 6g 1.4g N/A
Calories per 10 g protein 166kcal 711kcal N/A
Weight per 100 calories 30g 41g N/A
Fats 0.53g 0.51g 0%
Net carbs 50.2g 55.34g N/A
Carbs 62.9g 62.64g 0%
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 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.