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  6. Adzuki bean vs. Orange

Adzuki bean vs. Orange — In-Depth Nutrition Comparison

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Differences between adzuki bean and oranges

  • Adzuki bean is higher in folate, copper, manganese, iron, phosphorus, zinc, fiber, potassium, and vitamin B1; however, oranges are richer in vitamin C.
  • Adzuki bean's daily need coverage for folate is 148% higher.
  • Adzuki bean has 72 times more zinc than oranges. While adzuki bean has 5.04mg of zinc, oranges have only 0.07mg.
  • Adzuki bean has a lower glycemic index (29) than oranges (45).

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Oranges, raw, all commercial varieties.

Infographic

Adzuki bean vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +1170%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +592.8%
Contains more IronIron +4880%
Contains more CopperCopper +2331.1%
Contains more ZincZinc +7100%
Contains more PhosphorusPhosphorus +2621.4%
Contains more ManganeseManganese +6820%
Contains more SeleniumSelenium +520%
Contains less SodiumSodium -100%

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%
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B1Vitamin B1 +423%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +832.6%
Contains more Vitamin B5Vitamin B5 +488.4%
Contains more Vitamin B6Vitamin B6 +485%
Contains more FolateFolate +1973.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Orange DV% diff.
Folate 622µg 30µg 148%
Copper 1.094mg 0.045mg 117%
Manganese 1.73mg 0.025mg 74%
Iron 4.98mg 0.1mg 61%
Vitamin C 0mg 53.2mg 59%
Phosphorus 381mg 14mg 52%
Zinc 5.04mg 0.07mg 45%
Fiber 12.7g 2.4g 41%
Protein 19.87g 0.94g 38%
Potassium 1254mg 181mg 32%
Vitamin B1 0.455mg 0.087mg 31%
Magnesium 127mg 10mg 28%
Vitamin B5 1.471mg 0.25mg 24%
Vitamin B6 0.351mg 0.06mg 22%
Carbs 62.9g 11.75g 17%
Vitamin B3 2.63mg 0.282mg 15%
Vitamin B2 0.22mg 0.04mg 14%
Calories 329kcal 47kcal 14%
Selenium 3.1µg 0.5µg 5%
Calcium 66mg 40mg 3%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Vitamin A 1µg 11µg 1%
Saturated fat 0.191g 0.015g 1%
Polyunsaturated fat 0.113g 0.025g 1%
Fats 0.53g 0.12g 1%
Net carbs 50.2g 9.35g N/A
Sugar 9.35g N/A
Sodium 5mg 0mg 0%
Monounsaturated fat 0.05g 0.023g 0%
Tryptophan 0.191mg 0.009mg 0%
Threonine 0.674mg 0.015mg 0%
Isoleucine 0.791mg 0.025mg 0%
Leucine 1.668mg 0.023mg 0%
Lysine 1.497mg 0.047mg 0%
Methionine 0.21mg 0.02mg 0%
Phenylalanine 1.052mg 0.031mg 0%
Valine 1.023mg 0.04mg 0%
Histidine 0.524mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2013.8%
Contains more FatsFats +341.7%
Contains more CarbsCarbs +435.3%
Contains more OtherOther +640.9%
Contains more WaterWater +545.5%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +117.4%
Contains more Poly. FatPolyunsaturated fat +352%
Contains less Sat. FatSaturated fat -92.1%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.