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Adzuki bean vs. Palm oil — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and palm oil?

  • Palm oil has less folate, copper, iron, phosphorus, fiber, zinc, vitamin B1, potassium, and magnesium than adzuki bean.
  • Palm oil's daily need coverage for saturated fat is 246% higher.
  • Adzuki bean contains less saturated fat.
  • Palm oil has a lower glycemic index than adzuki bean.

We used Beans, adzuki, mature seeds, raw and Oil, palm types in this comparison.

Infographic

Adzuki bean vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +49700%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
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%
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +18767.9%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +73900%
Contains more Poly. FatPolyunsaturated fat +8130.1%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Palm oil DV% diff.
Saturated fat 0.191g 49.3g 223%
Folate 622µg 0µg 156%
Fats 0.53g 100g 153%
Copper 1.094mg 0mg 122%
Vitamin E 15.94mg 106%
Monounsaturated fat 0.05g 37g 92%
Manganese 1.73mg 75%
Iron 4.98mg 0.01mg 62%
Polyunsaturated fat 0.113g 9.3g 61%
Phosphorus 381mg 0mg 54%
Fiber 12.7g 0g 51%
Zinc 5.04mg 0mg 46%
Protein 19.87g 0g 40%
Vitamin B1 0.455mg 0mg 38%
Potassium 1254mg 0mg 37%
Magnesium 127mg 0mg 30%
Vitamin B5 1.471mg 0mg 29%
Calories 329kcal 884kcal 28%
Vitamin B6 0.351mg 0mg 27%
Carbs 62.9g 0g 21%
Vitamin B2 0.22mg 0mg 17%
Vitamin B3 2.63mg 0mg 16%
Vitamin K 8µg 7%
Calcium 66mg 0mg 7%
Selenium 3.1µg 0µg 6%
Net carbs 50.2g 0g N/A
Sodium 5mg 0mg 0%
Vitamin A 1µg 0µg 0%
Choline 0.3mg 0%
Tryptophan 0.191mg 0mg 0%
Threonine 0.674mg 0mg 0%
Isoleucine 0.791mg 0mg 0%
Leucine 1.668mg 0mg 0%
Lysine 1.497mg 0mg 0%
Methionine 0.21mg 0mg 0%
Phenylalanine 1.052mg 0mg 0%
Valine 1.023mg 0mg 0%
Histidine 0.524mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
132%
Adzuki bean
0%
Palm oil

Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 49.109g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
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)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.