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  6. Adzuki bean vs. Kumquat

Adzuki bean vs. Kumquat — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and kumquat

  • Adzuki bean has more folate, copper, manganese, phosphorus, iron, zinc, vitamin B1, potassium, and magnesium; however, kumquat is richer in vitamin C.
  • Adzuki bean covers your daily folate needs 151% more than kumquat.
  • Kumquat has 30 times less zinc than adzuki bean. Adzuki bean has 5.04mg of zinc, while kumquat has 0.17mg.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Kumquats, raw.

Infographic

Adzuki bean vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +535%
Contains more PotassiumPotassium +574.2%
Contains more IronIron +479.1%
Contains more CopperCopper +1051.6%
Contains more ZincZinc +2864.7%
Contains more PhosphorusPhosphorus +1905.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1181.5%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~62mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin B1Vitamin B1 +1129.7%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +513.1%
Contains more Vitamin B5Vitamin B5 +607.2%
Contains more Vitamin B6Vitamin B6 +875%
Contains more FolateFolate +3558.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Kumquat DV% diff.
Folate 622µg 17µg 151%
Copper 1.094mg 0.095mg 111%
Manganese 1.73mg 0.135mg 69%
Iron 4.98mg 0.86mg 52%
Phosphorus 381mg 19mg 52%
Vitamin C 0mg 43.9mg 49%
Zinc 5.04mg 0.17mg 44%
Protein 19.87g 1.88g 36%
Vitamin B1 0.455mg 0.037mg 35%
Potassium 1254mg 186mg 31%
Vitamin B5 1.471mg 0.208mg 25%
Fiber 12.7g 6.5g 25%
Magnesium 127mg 20mg 25%
Vitamin B6 0.351mg 0.036mg 24%
Carbs 62.9g 15.9g 16%
Vitamin B3 2.63mg 0.429mg 14%
Calories 329kcal 71kcal 13%
Vitamin B2 0.22mg 0.09mg 10%
Selenium 3.1µg 0µg 6%
Vitamin A 1µg 15µg 2%
Choline 8.4mg 2%
Vitamin E 0.15mg 1%
Fats 0.53g 0.86g 1%
Net carbs 50.2g 9.4g N/A
Calcium 66mg 62mg 0%
Sugar 9.36g N/A
Sodium 5mg 10mg 0%
Saturated fat 0.191g 0.103g 0%
Monounsaturated fat 0.05g 0.154g 0%
Polyunsaturated fat 0.113g 0.171g 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +956.9%
Contains more CarbsCarbs +295.6%
Contains more OtherOther +539.2%
Contains more FatsFats +62.3%
Contains more WaterWater +501.6%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +208%
Contains more Poly. FatPolyunsaturated fat +51.3%

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.