Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Adzuki bean
  5. Compare
  6. Adzuki bean vs. Gooseberry

Adzuki bean vs. Gooseberry — In-Depth Nutrition Comparison

Compare

How are adzuki bean and gooseberries different?

  • Adzuki bean is richer in folate, copper, manganese, iron, phosphorus, zinc, vitamin B1, fiber, and potassium, while gooseberries are higher in vitamin C.
  • Adzuki bean covers your daily need for folate, 154% more than gooseberries.
  • Adzuki bean contains 42 times more zinc than gooseberries. Adzuki bean contains 5.04mg of zinc, while gooseberries contain 0.12mg.
  • Adzuki bean has a higher glycemic index (29) than gooseberries (15).

Beans, adzuki, mature seeds, raw and Gooseberries, raw types were used in this article.

Infographic

Adzuki bean vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +1170%
Contains more CalciumCalcium +164%
Contains more PotassiumPotassium +533.3%
Contains more IronIron +1506.5%
Contains more CopperCopper +1462.9%
Contains more ZincZinc +4100%
Contains more PhosphorusPhosphorus +1311.1%
Contains more ManganeseManganese +1101.4%
Contains more SeleniumSelenium +416.7%
Contains less SodiumSodium -80%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +1037.5%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +776.7%
Contains more Vitamin B5Vitamin B5 +414.3%
Contains more Vitamin B6Vitamin B6 +338.8%
Contains more FolateFolate +10266.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Gooseberry DV% diff.
Folate 622µg 6µg 154%
Copper 1.094mg 0.07mg 114%
Manganese 1.73mg 0.144mg 69%
Iron 4.98mg 0.31mg 58%
Phosphorus 381mg 27mg 51%
Zinc 5.04mg 0.12mg 45%
Protein 19.87g 0.88g 38%
Vitamin B1 0.455mg 0.04mg 35%
Fiber 12.7g 4.3g 34%
Potassium 1254mg 198mg 31%
Vitamin C 0mg 27.7mg 31%
Magnesium 127mg 10mg 28%
Vitamin B5 1.471mg 0.286mg 24%
Vitamin B6 0.351mg 0.08mg 21%
Carbs 62.9g 10.18g 18%
Vitamin B3 2.63mg 0.3mg 15%
Vitamin B2 0.22mg 0.03mg 15%
Calories 329kcal 44kcal 14%
Selenium 3.1µg 0.6µg 5%
Calcium 66mg 25mg 4%
Vitamin E 0.37mg 2%
Vitamin A 1µg 15µg 2%
Saturated fat 0.191g 0.038g 1%
Polyunsaturated fat 0.113g 0.317g 1%
Fats 0.53g 0.58g 0%
Net carbs 50.2g 5.88g N/A
Sodium 5mg 1mg 0%
Monounsaturated fat 0.05g 0.051g 0%
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%

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +2158%
Contains more CarbsCarbs +517.9%
Contains more OtherOther +565.3%
Contains more WaterWater +553.8%
~equal in Fats ~0.58g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -80.1%
Contains more Poly. FatPolyunsaturated fat +180.5%
~equal in Monounsaturated fat ~0.051g

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.