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  6. Adzuki bean vs. Garlic

Adzuki bean vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and garlic?

  • Adzuki bean is richer in folate, copper, fiber, iron, zinc, phosphorus, potassium, and magnesium, yet garlic is richer in vitamin B6 and vitamin C.
  • Adzuki bean's daily need coverage for folate is 155% higher.
  • Adzuki bean has 6 times more fiber than garlic. Adzuki bean has 12.7g of fiber, while garlic has 2.1g.

We used Beans, adzuki, mature seeds, raw and Garlic, raw types in this comparison.

Infographic

Adzuki bean vs Garlic 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%
Garlic
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +408%
Contains more PotassiumPotassium +212.7%
Contains more IronIron +192.9%
Contains more CopperCopper +265.9%
Contains more ZincZinc +334.5%
Contains more PhosphorusPhosphorus +149%
Contains less SodiumSodium -70.6%
Contains more CalciumCalcium +174.2%
Contains more SeleniumSelenium +358.1%
~equal in Manganese ~1.672mg

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%
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +127.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +275.7%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more FolateFolate +20633.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +251.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Garlic DV% diff.
Folate 622µg 3µg 155%
Copper 1.094mg 0.299mg 88%
Vitamin B6 0.351mg 1.235mg 68%
Fiber 12.7g 2.1g 42%
Iron 4.98mg 1.7mg 41%
Vitamin C 0mg 31.2mg 35%
Zinc 5.04mg 1.16mg 35%
Phosphorus 381mg 153mg 33%
Protein 19.87g 6.36g 27%
Potassium 1254mg 401mg 25%
Magnesium 127mg 25mg 24%
Vitamin B1 0.455mg 0.2mg 21%
Selenium 3.1µg 14.2µg 20%
Vitamin B5 1.471mg 0.596mg 18%
Calcium 66mg 181mg 12%
Vitamin B3 2.63mg 0.7mg 12%
Carbs 62.9g 33.06g 10%
Calories 329kcal 149kcal 9%
Vitamin B2 0.22mg 0.11mg 8%
Choline 23.2mg 4%
Manganese 1.73mg 1.672mg 3%
Polyunsaturated fat 0.113g 0.249g 1%
Sodium 5mg 17mg 1%
Vitamin K 1.7µg 1%
Vitamin E 0.08mg 1%
Fats 0.53g 0.5g 0%
Net carbs 50.2g 30.96g N/A
Sugar 1g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.191g 0.089g 0%
Monounsaturated fat 0.05g 0.011g 0%
Tryptophan 0.191mg 0.066mg 0%
Threonine 0.674mg 0.157mg 0%
Isoleucine 0.791mg 0.217mg 0%
Leucine 1.668mg 0.308mg 0%
Lysine 1.497mg 0.273mg 0%
Methionine 0.21mg 0.076mg 0%
Phenylalanine 1.052mg 0.183mg 0%
Valine 1.023mg 0.291mg 0%
Histidine 0.524mg 0.113mg 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
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +212.4%
Contains more CarbsCarbs +90.3%
Contains more OtherOther +117.3%
Contains more WaterWater +335.9%
~equal in Fats ~0.5g

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +354.5%
Contains less Sat. FatSaturated fat -53.4%
Contains more Poly. FatPolyunsaturated fat +120.4%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.