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Adzuki bean vs. Kit Kat — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and kit Kat

  • The amount of folate, copper, manganese, iron, fiber, zinc, phosphorus, potassium, and vitamin B1 in adzuki bean is higher than in kit Kat.
  • Adzuki bean covers your daily folate needs 152% more than kit Kat.
  • Kit Kat has 56 times less zinc than adzuki bean. Adzuki bean has 5.04mg of zinc, while kit Kat has 0.09mg.
  • Adzuki bean contains less saturated fat.
  • Kit Kat has a higher glycemic index. The glycemic index of kit Kat is 50, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Candies, KIT KAT Wafer Bar.

Infographic

Adzuki bean vs Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more MagnesiumMagnesium +243.2%
Contains more PotassiumPotassium +442.9%
Contains more IronIron +398%
Contains more CopperCopper +397.3%
Contains more ZincZinc +5500%
Contains more PhosphorusPhosphorus +182.2%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +1630%
Contains more CalciumCalcium +89.4%
Contains more SeleniumSelenium +61.3%

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 0% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin B1Vitamin B1 +288.9%
Contains more Vitamin B3Vitamin B3 +426%
Contains more Vitamin B5Vitamin B5 +129.8%
Contains more Vitamin B6Vitamin B6 +1655%
Contains more FolateFolate +4342.9%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.21mg

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
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more ProteinProtein +205.2%
Contains more WaterWater +724.5%
Contains more OtherOther +154.7%
Contains more FatsFats +4803.8%
~equal in Carbs ~64.59g

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +11588%
Contains more Poly. FatPolyunsaturated fat +692%

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 Kit Kat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Kit Kat DV% diff.
Folate 622µg 14µg 152%
Copper 1.094mg 0.22mg 97%
Saturated fat 0.191g 17.953g 81%
Manganese 1.73mg 0.1mg 71%
Iron 4.98mg 1mg 50%
Fiber 12.7g 1g 47%
Zinc 5.04mg 0.09mg 45%
Fats 0.53g 25.99g 39%
Phosphorus 381mg 135mg 35%
Potassium 1254mg 231mg 30%
Vitamin B1 0.455mg 0.117mg 28%
Protein 19.87g 6.51g 27%
Vitamin B6 0.351mg 0.02mg 25%
Vitamin B12 0µg 0.56µg 23%
Magnesium 127mg 37mg 21%
Vitamin B5 1.471mg 0.64mg 17%
Monounsaturated fat 0.05g 5.844g 14%
Vitamin B3 2.63mg 0.5mg 13%
Calories 329kcal 518kcal 9%
Calcium 66mg 125mg 6%
Choline 31mg 6%
Polyunsaturated fat 0.113g 0.895g 5%
Caffeine 14mg 4%
Starch 10.6g 4%
Vitamin K 5.2µg 4%
Cholesterol 0mg 11mg 4%
Selenium 3.1µg 5µg 3%
Vitamin A 1µg 24µg 3%
Vitamin E 0.34mg 2%
Sodium 5mg 54mg 2%
Vitamin B2 0.22mg 0.21mg 1%
Carbs 62.9g 64.59g 1%
Net carbs 50.2g 63.59g N/A
Sugar 48.68g N/A
Trans fat 0g 0.099g N/A
Tryptophan 0.191mg 0.09mg 0%
Threonine 0.674mg 0.19mg 0%
Isoleucine 0.791mg 0.28mg 0%
Leucine 1.668mg 0.52mg 0%
Lysine 1.497mg 0.28mg 0%
Methionine 0.21mg 0.16mg 0%
Phenylalanine 1.052mg 0.27mg 0%
Valine 1.023mg 0.36mg 0%
Histidine 0.524mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Kit Kat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
20%
Kit Kat
Minerals Daily Need Coverage Score
132%
Adzuki bean
30%
Kit Kat

Comparison summary

Which food is lower in Cholesterol?
Adzuki bean
Adzuki bean is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 48.68g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 17.762g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 21)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $1)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.