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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.
Adzuki bean
Adzuki bean
8
:
2
Garlic
Garlic
Contains more Iron +192.9%
Contains more Magnesium +408%
Contains more Phosphorus +149%
Contains more Potassium +212.7%
Contains less Sodium -70.6%
Contains more Zinc +334.5%
Contains more Copper +265.9%
Contains more Calcium +174.2%
Contains more Selenium +358.1%
Equal in Manganese - 1.672
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +192.9%
Contains more Magnesium +408%
Contains more Phosphorus +149%
Contains more Potassium +212.7%
Contains less Sodium -70.6%
Contains more Zinc +334.5%
Contains more Copper +265.9%
Contains more Calcium +174.2%
Contains more Selenium +358.1%
Equal in Manganese - 1.672

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.
Adzuki bean
Adzuki bean
6
:
4
Garlic
Garlic
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +275.7%
Contains more Vitamin B5 +146.8%
Contains more Folate +20633.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +251.9%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +275.7%
Contains more Vitamin B5 +146.8%
Contains more Folate +20633.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +251.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
4
:
1
Garlic
Garlic
Contains more Protein +212.4%
Contains more Carbs +90.3%
Contains more Other +117.3%
Contains more Water +335.9%
Equal in Fats - 0.5
Adzuki bean
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
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 Protein +212.4%
Contains more Carbs +90.3%
Contains more Other +117.3%
Contains more Water +335.9%
Equal in Fats - 0.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Garlic
Garlic
Contains more Monounsaturated Fat +354.5%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +120.4%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +354.5%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +120.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Garlic
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Garlic Opinion
Net carbs 50.2g 30.96g Adzuki bean
Protein 19.87g 6.36g Adzuki bean
Fats 0.53g 0.5g Adzuki bean
Carbs 62.9g 33.06g Adzuki bean
Calories 329kcal 149kcal Adzuki bean
Sugar 1g Adzuki bean
Fiber 12.7g 2.1g Adzuki bean
Calcium 66mg 181mg Garlic
Iron 4.98mg 1.7mg Adzuki bean
Magnesium 127mg 25mg Adzuki bean
Phosphorus 381mg 153mg Adzuki bean
Potassium 1254mg 401mg Adzuki bean
Sodium 5mg 17mg Adzuki bean
Zinc 5.04mg 1.16mg Adzuki bean
Copper 1.094mg 0.299mg Adzuki bean
Manganese 1.73mg 1.672mg Adzuki bean
Selenium 3.1µg 14.2µg Garlic
Vitamin A 17IU 9IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin E 0.08mg Garlic
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.455mg 0.2mg Adzuki bean
Vitamin B2 0.22mg 0.11mg Adzuki bean
Vitamin B3 2.63mg 0.7mg Adzuki bean
Vitamin B5 1.471mg 0.596mg Adzuki bean
Vitamin B6 0.351mg 1.235mg Garlic
Folate 622µg 3µg Adzuki bean
Vitamin K 1.7µg Garlic
Tryptophan 0.191mg 0.066mg Adzuki bean
Threonine 0.674mg 0.157mg Adzuki bean
Isoleucine 0.791mg 0.217mg Adzuki bean
Leucine 1.668mg 0.308mg Adzuki bean
Lysine 1.497mg 0.273mg Adzuki bean
Methionine 0.21mg 0.076mg Adzuki bean
Phenylalanine 1.052mg 0.183mg Adzuki bean
Valine 1.023mg 0.291mg Adzuki bean
Histidine 0.524mg 0.113mg Adzuki bean
Saturated Fat 0.191g 0.089g Garlic
Monounsaturated Fat 0.05g 0.011g Adzuki bean
Polyunsaturated fat 0.113g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Adzuki bean
43%
Garlic
Minerals Daily Need Coverage Score
132%
Adzuki bean
67%
Garlic

Comparison summary

Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.102g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.4)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.