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Adzuki bean vs. Maple sugar — In-Depth Nutrition Comparison

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Differences between adzuki bean and maple sugar

  • Adzuki bean is higher in folate, copper, phosphorus, fiber, iron, vitamin B1, potassium, vitamin B5, and vitamin B6; however, maple sugar is richer in manganese.
  • Adzuki bean's daily need coverage for folate is 156% higher.
  • Adzuki bean has a lower glycemic index (29) than maple sugar (63).

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Sugars, maple.

Infographic

Adzuki bean vs Maple sugar 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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +568.4%
Contains more PotassiumPotassium +357.7%
Contains more IronIron +209.3%
Contains more CopperCopper +1005.1%
Contains more PhosphorusPhosphorus +12600%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +287.5%
Contains more CalciumCalcium +36.4%
Contains more ZincZinc +20.2%
Contains more ManganeseManganese +155.6%

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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +4955.6%
Contains more Vitamin B2Vitamin B2 +1592.3%
Contains more Vitamin B3Vitamin B3 +6475%
Contains more Vitamin B5Vitamin B5 +2964.6%
Contains more Vitamin B6Vitamin B6 +11600%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +19770%
Contains more FatsFats +165%
Contains more WaterWater +68%
Contains more OtherOther +307.5%
Contains more CarbsCarbs +44.5%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Poly. FatPolyunsaturated fat +13%
Contains less Sat. FatSaturated fat -81.2%
Contains more Mono. FatMonounsaturated fat +28%

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 Maple sugar
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Maple sugar DV% diff.
Folate 622µg 0µg 156%
Manganese 1.73mg 4.422mg 117%
Copper 1.094mg 0.099mg 111%
Phosphorus 381mg 3mg 54%
Fiber 12.7g 0g 51%
Iron 4.98mg 1.61mg 42%
Protein 19.87g 0.1g 40%
Vitamin B1 0.455mg 0.009mg 37%
Potassium 1254mg 274mg 29%
Vitamin B5 1.471mg 0.048mg 28%
Vitamin B6 0.351mg 0.003mg 27%
Magnesium 127mg 19mg 26%
Vitamin B2 0.22mg 0.013mg 16%
Vitamin B3 2.63mg 0.04mg 16%
Zinc 5.04mg 6.06mg 9%
Carbs 62.9g 90.9g 9%
Selenium 3.1µg 0.8µg 4%
Calcium 66mg 90mg 2%
Saturated fat 0.191g 0.036g 1%
Calories 329kcal 354kcal 1%
Fats 0.53g 0.2g 1%
Net carbs 50.2g 90.9g N/A
Sugar 84.87g N/A
Sodium 5mg 11mg 0%
Vitamin A 1µg 0µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.05g 0.064g 0%
Polyunsaturated fat 0.113g 0.1g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
132%
Adzuki bean
91%
Maple sugar

Comparison summary

Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.155g)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 84.87g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $2)
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.