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Adzuki bean vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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How are adzuki bean and mcDonald's Big Mac different?

  • Adzuki bean is richer in folate, copper, manganese, fiber, iron, phosphorus, potassium, zinc, and magnesium, while mcDonald's Big Mac is higher in vitamin B12.
  • Adzuki bean covers your daily need for folate, 144% more than mcDonald's Big Mac.
  • Adzuki bean contains 11 times more copper than mcDonald's Big Mac. Adzuki bean contains 1.094mg of copper, while mcDonald's Big Mac contains 0.098mg.
  • McDonald's Big Mac has a higher glycemic index (66) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and McDONALD'S, BIG MAC types were used in this article.

Infographic

Adzuki bean vs McDonald's Big Mac 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% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +535%
Contains more PotassiumPotassium +592.8%
Contains more IronIron +149%
Contains more CopperCopper +1016.3%
Contains more ZincZinc +163.9%
Contains more PhosphorusPhosphorus +212.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +739.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +75.8%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +158.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +1252.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +28.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.209mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +68.1%
Contains more CarbsCarbs +213.2%
Contains more OtherOther +77.2%
Contains more FatsFats +2722.6%
Contains more WaterWater +281.7%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +6848%
Contains more Poly. FatPolyunsaturated fat +170.8%

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 McDonald's Big Mac
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Adzuki bean McDonald's Big Mac DV% diff.
Folate 622µg 46µg 144%
Copper 1.094mg 0.098mg 111%
Manganese 1.73mg 0.206mg 66%
Fiber 12.7g 1.6g 44%
Vitamin B12 0µg 0.88µg 37%
Phosphorus 381mg 122mg 37%
Iron 4.98mg 2mg 37%
Potassium 1254mg 181mg 32%
Vitamin B5 1.471mg 29%
Zinc 5.04mg 1.91mg 28%
Vitamin B6 0.351mg 27%
Magnesium 127mg 20mg 25%
Vitamin B1 0.455mg 0.176mg 23%
Fats 0.53g 14.96g 22%
Sodium 5mg 460mg 20%
Saturated fat 0.191g 3.803g 16%
Protein 19.87g 11.82g 16%
Carbs 62.9g 20.08g 14%
Cholesterol 0mg 36mg 12%
Monounsaturated fat 0.05g 3.474g 9%
Selenium 3.1µg 6%
Calcium 66mg 116mg 5%
Vitamin B3 2.63mg 3.384mg 5%
Calories 329kcal 257kcal 4%
Fructose 1.69g 2%
Polyunsaturated fat 0.113g 0.306g 1%
Vitamin B2 0.22mg 0.209mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 50.2g 18.48g N/A
Sugar 3.97g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.588g N/A
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 McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
132%
Adzuki bean
36%
McDonald's Big Mac

Comparison summary

Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $2)
Which food is lower in Cholesterol?
Adzuki bean
Adzuki bean is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 3.612g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.