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  6. Adzuki bean vs. Macadamia

Adzuki bean vs. Macadamia — In-Depth Nutrition Comparison

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Important differences between adzuki bean and macadamia

  • Adzuki bean has more folate, copper, zinc, phosphorus, potassium, fiber, and iron; however, macadamia is richer in manganese and vitamin B1.
  • Adzuki bean's daily need coverage for folate is 153% more.
  • Adzuki bean contains 4 times more zinc than macadamia. Adzuki bean contains 5.04mg of zinc, while macadamia contains 1.3mg.
  • Adzuki bean contains less saturated fat.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of macadamia is 10.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Nuts, macadamia nuts, raw.

Infographic

Adzuki bean vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more PotassiumPotassium +240.8%
Contains more IronIron +35%
Contains more CopperCopper +44.7%
Contains more ZincZinc +287.7%
Contains more PhosphorusPhosphorus +102.7%
Contains more CalciumCalcium +28.8%
Contains more ManganeseManganese +138.8%
Contains more SeleniumSelenium +16.1%
~equal in Magnesium ~130mg
~equal in Sodium ~5mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B5Vitamin B5 +94.1%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more FolateFolate +5554.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +162.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.473mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Macadamia DV% diff.
Folate 622µg 11µg 153%
Monounsaturated fat 0.05g 58.877g 147%
Fats 0.53g 75.77g 116%
Manganese 1.73mg 4.131mg 104%
Vitamin B1 0.455mg 1.195mg 62%
Saturated fat 0.191g 12.061g 54%
Copper 1.094mg 0.756mg 38%
Zinc 5.04mg 1.3mg 34%
Phosphorus 381mg 188mg 28%
Potassium 1254mg 368mg 26%
Protein 19.87g 7.91g 24%
Calories 329kcal 718kcal 19%
Iron 4.98mg 3.69mg 16%
Carbs 62.9g 13.82g 16%
Fiber 12.7g 8.6g 16%
Vitamin B5 1.471mg 0.758mg 14%
Polyunsaturated fat 0.113g 1.502g 9%
Vitamin B6 0.351mg 0.275mg 6%
Vitamin B2 0.22mg 0.162mg 4%
Vitamin E 0.54mg 4%
Calcium 66mg 85mg 2%
Vitamin B3 2.63mg 2.473mg 1%
Selenium 3.1µg 3.6µg 1%
Vitamin C 0mg 1.2mg 1%
Magnesium 127mg 130mg 1%
Net carbs 50.2g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 5mg 5mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.067mg 0%
Threonine 0.674mg 0.37mg 0%
Isoleucine 0.791mg 0.314mg 0%
Leucine 1.668mg 0.602mg 0%
Lysine 1.497mg 0.018mg 0%
Methionine 0.21mg 0.023mg 0%
Phenylalanine 1.052mg 0.665mg 0%
Valine 1.023mg 0.363mg 0%
Histidine 0.524mg 0.195mg 0%
Fructose 0.07g 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +151.2%
Contains more CarbsCarbs +355.1%
Contains more WaterWater +888.2%
Contains more OtherOther +186%
Contains more FatsFats +14196.2%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +117654%
Contains more Poly. FatPolyunsaturated fat +1229.2%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.