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Adzuki bean vs. Molasses — In-Depth Nutrition Comparison

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A recap on differences between adzuki bean and molasses

  • Adzuki bean has more folate, copper, fiber, phosphorus, zinc, vitamin B1, and vitamin B2; however, molasses are higher in magnesium, selenium, and vitamin B6.
  • Adzuki bean covers your daily folate needs 156% more than molasses.

Food varieties used in this article are Beans, adzuki, mature seeds, raw and Molasses.

Infographic

Adzuki bean vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more CopperCopper +124.6%
Contains more ZincZinc +1637.9%
Contains more PhosphorusPhosphorus +1129%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +13.1%
Contains more MagnesiumMagnesium +90.6%
Contains more CalciumCalcium +210.6%
Contains more PotassiumPotassium +16.7%
Contains more SeleniumSelenium +474.2%
~equal in Iron ~4.72mg

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% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1009.8%
Contains more Vitamin B2Vitamin B2 +10900%
Contains more Vitamin B3Vitamin B3 +182.8%
Contains more Vitamin B5Vitamin B5 +83%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +90.9%
~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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +430%
Contains more CarbsCarbs +18.8%
Contains more WaterWater +62.7%
~equal in Other ~3.3g

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 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +56.3%
Contains more Poly. FatPolyunsaturated fat +126%
Contains less Sat. FatSaturated fat -90.6%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Molasses DV% diff.
Folate 622µg 0µg 156%
Copper 1.094mg 0.487mg 67%
Fiber 12.7g 0g 51%
Phosphorus 381mg 31mg 50%
Zinc 5.04mg 0.29mg 43%
Protein 19.87g 0g 40%
Vitamin B1 0.455mg 0.041mg 35%
Magnesium 127mg 242mg 27%
Selenium 3.1µg 17.8µg 27%
Vitamin B6 0.351mg 0.67mg 25%
Vitamin B2 0.22mg 0.002mg 17%
Fructose 12.79g 16%
Calcium 66mg 205mg 14%
Vitamin B5 1.471mg 0.804mg 13%
Vitamin B3 2.63mg 0.93mg 11%
Manganese 1.73mg 1.53mg 9%
Potassium 1254mg 1464mg 6%
Carbs 62.9g 74.73g 4%
Iron 4.98mg 4.72mg 3%
Calories 329kcal 290kcal 2%
Choline 13.3mg 2%
Fats 0.53g 0.1g 1%
Saturated fat 0.191g 0.018g 1%
Sodium 5mg 37mg 1%
Net carbs 50.2g 74.73g N/A
Sugar 74.72g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.05g 0.032g 0%
Polyunsaturated fat 0.113g 0.05g 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 Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
132%
Adzuki bean
103%
Molasses

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.173g)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.