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  6. Adzuki bean vs. Monterey Jack

Adzuki bean vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and monterey Jack?

  • Adzuki bean is richer in folate, copper, manganese, iron, fiber, vitamin B1, and potassium, yet monterey Jack is richer in calcium and vitamin B12.
  • Adzuki bean's daily need coverage for folate is 151% higher.
  • Adzuki bean contains less saturated fat.

We used Beans, adzuki, mature seeds, raw and Cheese, monterey types in this comparison.

Infographic

Adzuki bean vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +370.4%
Contains more PotassiumPotassium +1448.1%
Contains more IronIron +591.7%
Contains more CopperCopper +3318.8%
Contains more ZincZinc +68%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +15627.3%
Contains more CalciumCalcium +1030.3%
Contains more PhosphorusPhosphorus +16.5%
Contains more SeleniumSelenium +367.7%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +2933.3%
Contains more Vitamin B3Vitamin B3 +2728%
Contains more Vitamin B5Vitamin B5 +600.5%
Contains more Vitamin B6Vitamin B6 +344.3%
Contains more FolateFolate +3355.6%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Monterey Jack DV% diff.
Folate 622µg 18µg 151%
Copper 1.094mg 0.032mg 118%
Saturated fat 0.191g 19.066g 86%
Manganese 1.73mg 0.011mg 75%
Calcium 66mg 746mg 68%
Iron 4.98mg 0.72mg 53%
Fiber 12.7g 0g 51%
Fats 0.53g 30.28g 46%
Vitamin B1 0.455mg 0.015mg 37%
Potassium 1254mg 81mg 35%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Sodium 5mg 600mg 26%
Vitamin B5 1.471mg 0.21mg 25%
Magnesium 127mg 27mg 24%
Monounsaturated fat 0.05g 8.751g 22%
Vitamin A 1µg 198µg 22%
Vitamin B6 0.351mg 0.079mg 21%
Carbs 62.9g 0.68g 21%
Selenium 3.1µg 14.5µg 21%
Zinc 5.04mg 3mg 19%
Vitamin B3 2.63mg 0.093mg 16%
Vitamin B2 0.22mg 0.39mg 13%
Protein 19.87g 24.48g 9%
Phosphorus 381mg 444mg 9%
Polyunsaturated fat 0.113g 0.899g 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 15.4mg 3%
Calories 329kcal 373kcal 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Net carbs 50.2g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.191mg 0.315mg 0%
Threonine 0.674mg 0.871mg 0%
Isoleucine 0.791mg 1.519mg 0%
Leucine 1.668mg 2.344mg 0%
Lysine 1.497mg 2.037mg 0%
Methionine 0.21mg 0.641mg 0%
Phenylalanine 1.052mg 1.289mg 0%
Valine 1.023mg 1.635mg 0%
Histidine 0.524mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +9150%
Contains more ProteinProtein +23.2%
Contains more FatsFats +5613.2%
Contains more WaterWater +205.1%
~equal in Other ~3.55g

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +17402%
Contains more Poly. FatPolyunsaturated fat +695.6%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.