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  6. Adzuki bean vs. Fruitcake

Adzuki bean vs. Fruitcake — In-Depth Nutrition Comparison

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Differences between adzuki bean and fruitcake

  • Adzuki bean is higher than fruitcake in folate, copper, manganese, phosphorus, zinc, iron, fiber, vitamin B1, potassium, and magnesium.
  • Adzuki bean's daily need coverage for folate is 151% higher.
  • Adzuki bean has 22 times more copper than fruitcake. While adzuki bean has 1.094mg of copper, fruitcake has only 0.05mg.
  • Adzuki bean has a lower glycemic index (29) than fruitcake (53).

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Cake, fruitcake, commercially prepared.

Infographic

Adzuki bean vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +693.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +719.6%
Contains more IronIron +140.6%
Contains more CopperCopper +2088%
Contains more ZincZinc +1766.7%
Contains more PhosphorusPhosphorus +632.7%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +686.4%
Contains more SeleniumSelenium +55%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B5Vitamin B5 +550.9%
Contains more Vitamin B6Vitamin B6 +663%
Contains more FolateFolate +3010%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Fruitcake DV% diff.
Folate 622µg 20µg 151%
Copper 1.094mg 0.05mg 116%
Manganese 1.73mg 0.22mg 66%
Phosphorus 381mg 52mg 47%
Zinc 5.04mg 0.27mg 43%
Iron 4.98mg 2.07mg 36%
Fiber 12.7g 3.7g 36%
Protein 19.87g 2.9g 34%
Vitamin B1 0.455mg 0.05mg 34%
Potassium 1254mg 153mg 32%
Magnesium 127mg 16mg 26%
Vitamin B5 1.471mg 0.226mg 25%
Vitamin B6 0.351mg 0.046mg 23%
Polyunsaturated fat 0.113g 3.323g 21%
Fats 0.53g 9.1g 13%
Vitamin B3 2.63mg 0.791mg 11%
Monounsaturated fat 0.05g 4.2g 10%
Vitamin B2 0.22mg 0.099mg 9%
Vitamin E 0.9mg 6%
Saturated fat 0.191g 1.048g 4%
Sodium 5mg 101mg 4%
Calcium 66mg 33mg 3%
Selenium 3.1µg 2µg 2%
Cholesterol 0mg 5mg 2%
Choline 8.9mg 2%
Vitamin C 0mg 0.5mg 1%
Vitamin A 1µg 7µg 1%
Vitamin K 1.5µg 1%
Calories 329kcal 324kcal 0%
Carbs 62.9g 61.6g 0%
Net carbs 50.2g 57.9g N/A
Sugar 27.42g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.191mg 0.042mg 0%
Threonine 0.674mg 0.102mg 0%
Isoleucine 0.791mg 0.121mg 0%
Leucine 1.668mg 0.206mg 0%
Lysine 1.497mg 0.121mg 0%
Methionine 0.21mg 0.059mg 0%
Phenylalanine 1.052mg 0.14mg 0%
Valine 1.023mg 0.144mg 0%
Histidine 0.524mg 0.071mg 0%
Omega-3 - DHA 0.001g 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% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +585.2%
Contains more OtherOther +196.4%
Contains more FatsFats +1617%
Contains more WaterWater +88.2%
~equal in Carbs ~61.6g

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +8300%
Contains more Poly. FatPolyunsaturated fat +2840.7%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.