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  6. Adzuki bean vs. Fontina

Adzuki bean vs. Fontina — In-Depth Nutrition Comparison

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Differences between adzuki bean and fontina

  • Adzuki bean is higher in folate, copper, manganese, iron, fiber, and vitamin B1; however, fontina is richer in vitamin B12 and calcium.
  • Adzuki bean's daily need coverage for folate is 154% higher.
  • Adzuki bean has less saturated fat.

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

Infographic

Adzuki bean vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +807.1%
Contains more PotassiumPotassium +1859.4%
Contains more IronIron +2065.2%
Contains more CopperCopper +4276%
Contains more ZincZinc +44%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +12257.1%
Contains more CalciumCalcium +733.3%
Contains more SeleniumSelenium +367.7%
~equal in Phosphorus ~346mg

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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin B1Vitamin B1 +2066.7%
Contains more Vitamin B3Vitamin B3 +1653.3%
Contains more Vitamin B5Vitamin B5 +242.9%
Contains more Vitamin B6Vitamin B6 +322.9%
Contains more FolateFolate +10266.7%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.204mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Fontina DV% diff.
Folate 622µg 6µg 154%
Copper 1.094mg 0.025mg 119%
Saturated fat 0.191g 19.196g 86%
Manganese 1.73mg 0.014mg 75%
Vitamin B12 0µg 1.68µg 70%
Iron 4.98mg 0.23mg 59%
Fiber 12.7g 0g 51%
Calcium 66mg 550mg 48%
Fats 0.53g 31.14g 47%
Cholesterol 0mg 116mg 39%
Vitamin B1 0.455mg 0.021mg 36%
Sodium 5mg 800mg 35%
Potassium 1254mg 64mg 35%
Vitamin A 1µg 261µg 29%
Magnesium 127mg 14mg 27%
Monounsaturated fat 0.05g 8.687g 22%
Selenium 3.1µg 14.5µg 21%
Vitamin B5 1.471mg 0.429mg 21%
Vitamin B6 0.351mg 0.083mg 21%
Carbs 62.9g 1.55g 20%
Vitamin B3 2.63mg 0.15mg 16%
Zinc 5.04mg 3.5mg 14%
Protein 19.87g 25.6g 11%
Polyunsaturated fat 0.113g 1.654g 10%
Phosphorus 381mg 346mg 5%
Choline 15.4mg 3%
Calories 329kcal 389kcal 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 2.6µg 2%
Vitamin E 0.27mg 2%
Vitamin B2 0.22mg 0.204mg 1%
Net carbs 50.2g 1.55g N/A
Sugar 1.55g N/A
Tryptophan 0.191mg 0.361mg 0%
Threonine 0.674mg 0.935mg 0%
Isoleucine 0.791mg 1.384mg 0%
Leucine 1.668mg 2.664mg 0%
Lysine 1.497mg 2.328mg 0%
Methionine 0.21mg 0.706mg 0%
Phenylalanine 1.052mg 1.497mg 0%
Valine 1.023mg 1.926mg 0%
Histidine 0.524mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +3958.1%
Contains more ProteinProtein +28.8%
Contains more FatsFats +5775.5%
Contains more WaterWater +182.1%
Contains more OtherOther +16.3%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +17274%
Contains more Poly. FatPolyunsaturated fat +1363.7%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.