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  6. Adzuki bean vs. Brazil nut

Adzuki bean vs. Brazil nut — In-Depth Nutrition Comparison

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How are adzuki bean and brazil nut different?

  • Adzuki bean is higher in folate, iron, vitamin B5, manganese, and fiber; however, brazil nut is richer in selenium, copper, magnesium, and phosphorus.
  • Daily need coverage for selenium for brazil nut is 3480% higher.
  • Adzuki bean contains 28 times more folate than brazil nut. While adzuki bean contains 622µg of folate, brazil nut contains only 22µg.
  • Adzuki bean has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Adzuki bean vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +104.9%
Contains more ZincZinc +24.1%
Contains more ManganeseManganese +41.5%
Contains more MagnesiumMagnesium +196.1%
Contains more CalciumCalcium +142.4%
Contains more CopperCopper +59.3%
Contains more PhosphorusPhosphorus +90.3%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +61738.7%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +528.6%
Contains more Vitamin B3Vitamin B3 +791.5%
Contains more Vitamin B5Vitamin B5 +699.5%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more FolateFolate +2727.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +35.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Brazil nut DV% diff.
Selenium 3.1µg 1917µg 3480%
Polyunsaturated fat 0.113g 24.399g 162%
Folate 622µg 22µg 150%
Fats 0.53g 67.1g 102%
Copper 1.094mg 1.743mg 72%
Saturated fat 0.191g 16.134g 72%
Monounsaturated fat 0.05g 23.879g 60%
Magnesium 127mg 376mg 59%
Phosphorus 381mg 725mg 49%
Vitamin E 5.65mg 38%
Iron 4.98mg 2.43mg 32%
Vitamin B5 1.471mg 0.184mg 26%
Manganese 1.73mg 1.223mg 22%
Fiber 12.7g 7.5g 21%
Vitamin B6 0.351mg 0.101mg 19%
Potassium 1254mg 659mg 18%
Carbs 62.9g 11.74g 17%
Calories 329kcal 659kcal 17%
Vitamin B3 2.63mg 0.295mg 15%
Vitamin B2 0.22mg 0.035mg 14%
Vitamin B1 0.455mg 0.617mg 14%
Protein 19.87g 14.32g 11%
Zinc 5.04mg 4.06mg 9%
Calcium 66mg 160mg 9%
Choline 28.8mg 5%
Vitamin C 0mg 0.7mg 1%
Net carbs 50.2g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 5mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.135mg 0%
Threonine 0.674mg 0.365mg 0%
Isoleucine 0.791mg 0.518mg 0%
Leucine 1.668mg 1.19mg 0%
Lysine 1.497mg 0.49mg 0%
Methionine 0.21mg 1.124mg 0%
Phenylalanine 1.052mg 0.639mg 0%
Valine 1.023mg 0.76mg 0%
Histidine 0.524mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +38.8%
Contains more CarbsCarbs +435.8%
Contains more WaterWater +293%
Contains more FatsFats +12560.4%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +47658%
Contains more Poly. FatPolyunsaturated fat +21492%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.