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  6. Adzuki bean vs. Feta

Adzuki bean vs. Feta — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and feta

  • Adzuki bean has more folate, copper, manganese, iron, and fiber; however, feta is richer in vitamin B12, vitamin B2, and calcium.
  • Adzuki bean covers your daily folate needs 148% more than feta.
  • Adzuki bean contains less saturated fat.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Cheese, feta.

Infographic

Adzuki bean vs Feta 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%
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +568.4%
Contains more PotassiumPotassium +1922.6%
Contains more IronIron +666.2%
Contains more CopperCopper +3318.8%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +13.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +6078.6%
Contains more CalciumCalcium +647%
Contains more SeleniumSelenium +383.9%

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%
Feta
Feta
8
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin B1Vitamin B1 +195.5%
Contains more Vitamin B3Vitamin B3 +165.4%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more FolateFolate +1843.8%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +283.6%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Feta DV% diff.
Folate 622µg 32µg 148%
Copper 1.094mg 0.032mg 118%
Manganese 1.73mg 0.028mg 74%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.191g 14.946g 67%
Iron 4.98mg 0.65mg 54%
Fiber 12.7g 0g 51%
Vitamin B2 0.22mg 0.844mg 48%
Calcium 66mg 493mg 43%
Sodium 5mg 917mg 40%
Potassium 1254mg 62mg 35%
Fats 0.53g 21.28g 32%
Cholesterol 0mg 89mg 30%
Magnesium 127mg 19mg 26%
Vitamin B1 0.455mg 0.154mg 25%
Selenium 3.1µg 15µg 22%
Carbs 62.9g 4.09g 20%
Zinc 5.04mg 2.88mg 20%
Vitamin A 1µg 125µg 14%
Monounsaturated fat 0.05g 4.623g 11%
Protein 19.87g 14.21g 11%
Vitamin B3 2.63mg 0.991mg 10%
Vitamin B5 1.471mg 0.967mg 10%
Phosphorus 381mg 337mg 6%
Vitamin B6 0.351mg 0.424mg 6%
Choline 15.4mg 3%
Polyunsaturated fat 0.113g 0.591g 3%
Calories 329kcal 264kcal 3%
Vitamin K 1.8µg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Vitamin E 0.18mg 1%
Net carbs 50.2g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.191mg 0.2mg 0%
Threonine 0.674mg 0.637mg 0%
Isoleucine 0.791mg 0.803mg 0%
Leucine 1.668mg 1.395mg 0%
Lysine 1.497mg 1.219mg 0%
Methionine 0.21mg 0.368mg 0%
Phenylalanine 1.052mg 0.675mg 0%
Valine 1.023mg 1.065mg 0%
Histidine 0.524mg 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +39.8%
Contains more CarbsCarbs +1437.9%
Contains more FatsFats +3915.1%
Contains more WaterWater +310.9%
Contains more OtherOther +59.5%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +9146%
Contains more Poly. FatPolyunsaturated fat +423%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.