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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 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" 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% 1% 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% 216% 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 +21100%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.589mg
~equal in Vitamin B12 ~0µg

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%

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 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
Calories 329kcal 241kcal Adzuki bean
Protein 19.87g 3.39g Adzuki bean
Fats 0.53g 0.51g Adzuki bean
Vitamin C 0mg 1mg Dried fruit
Net carbs 50.2g 55.34g Dried fruit
Carbs 62.9g 62.64g Adzuki bean
Magnesium 127mg 32mg Adzuki bean
Calcium 66mg 55mg Adzuki bean
Potassium 1254mg 1162mg Adzuki bean
Iron 4.98mg 2.66mg Adzuki bean
Sugar 53.44g Adzuki bean
Fiber 12.7g 7.3g Adzuki bean
Copper 1.094mg 0.343mg Adzuki bean
Zinc 5.04mg 0.39mg Adzuki bean
Starch 0.35g Dried fruit
Phosphorus 381mg 71mg Adzuki bean
Sodium 5mg 10mg Adzuki bean
Vitamin A 17IU 3604IU Dried fruit
Vitamin A RAE 1µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 1.73mg 0.235mg Adzuki bean
Selenium 3.1µg 2.2µg Adzuki bean
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
Vitamin K 3.1µg Dried fruit
Folate 622µg 10µg Adzuki bean
Choline 13.9mg Dried fruit
Saturated Fat 0.191g 0.017g Dried fruit
Monounsaturated Fat 0.05g 0.074g Dried fruit
Polyunsaturated fat 0.113g 0.074g Adzuki bean
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
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
132%
Adzuki bean
44%
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

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.