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  6. Adzuki bean vs. French fries

Adzuki bean vs. French fries — In-Depth Nutrition Comparison

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How are adzuki bean and french fries different?

  • Adzuki bean has more folate, copper, manganese, iron, zinc, phosphorus, fiber, vitamin B1, magnesium, and potassium than french fries.
  • Daily need coverage for folate for adzuki bean is 148% higher.
  • Adzuki bean contains 10 times more zinc than french fries. While adzuki bean contains 5.04mg of zinc, french fries contain only 0.5mg.
  • Adzuki bean has a lower glycemic index (29) than french fries (70).

Beans, adzuki, mature seeds, raw and Fast foods, potato, french fried in vegetable oil are the varieties used in this article.

Infographic

Adzuki bean vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +262.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +116.6%
Contains more IronIron +514.8%
Contains more CopperCopper +782.3%
Contains more ZincZinc +908%
Contains more PhosphorusPhosphorus +204.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +600.4%
Contains more SeleniumSelenium +244.4%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +167.6%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B5Vitamin B5 +153.6%
Contains more FolateFolate +1973.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +14.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean French fries DV% diff.
Folate 622µg 30µg 148%
Copper 1.094mg 0.124mg 108%
Manganese 1.73mg 0.247mg 64%
Iron 4.98mg 0.81mg 52%
Zinc 5.04mg 0.5mg 41%
Phosphorus 381mg 125mg 37%
Fiber 12.7g 3.8g 36%
Polyunsaturated fat 0.113g 5.398g 35%
Protein 19.87g 3.43g 33%
Vitamin B1 0.455mg 0.17mg 24%
Fats 0.53g 14.73g 22%
Magnesium 127mg 35mg 22%
Potassium 1254mg 579mg 20%
Vitamin B5 1.471mg 0.58mg 18%
Monounsaturated fat 0.05g 5.969g 15%
Vitamin B2 0.22mg 0.039mg 14%
Vitamin E 1.67mg 11%
Saturated fat 0.191g 2.336g 10%
Sodium 5mg 210mg 9%
Vitamin K 11.2µg 9%
Choline 36.8mg 7%
Carbs 62.9g 41.44g 7%
Vitamin C 0mg 4.7mg 5%
Calcium 66mg 18mg 5%
Selenium 3.1µg 0.9µg 4%
Vitamin B3 2.63mg 3.004mg 2%
Vitamin B6 0.351mg 0.372mg 2%
Calories 329kcal 312kcal 1%
Net carbs 50.2g 37.64g N/A
Sugar 0.3g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.06g N/A
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

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% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +479.3%
Contains more CarbsCarbs +51.8%
Contains more OtherOther +76.2%
Contains more FatsFats +2679.2%
Contains more WaterWater +186.8%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +11838%
Contains more Poly. FatPolyunsaturated fat +4677%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.