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  6. Adzuki bean vs. Peanut butter

Adzuki bean vs. Peanut butter — In-Depth Nutrition Comparison

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How are adzuki bean and peanut butter different?

  • Adzuki bean is higher in folate, copper, iron, fiber, vitamin B1, zinc, and potassium; however, peanut butter is richer in vitamin B3 and magnesium.
  • Daily need coverage for folate for adzuki bean is 134% higher.
  • Adzuki bean contains 3 times more vitamin B1 than peanut butter. While adzuki bean contains 0.455mg of vitamin B1, peanut butter contains only 0.15mg.
  • Adzuki bean has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Adzuki bean vs Peanut butter infographic
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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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +34.7%
Contains more PotassiumPotassium +124.7%
Contains more IronIron +186.2%
Contains more CopperCopper +159.2%
Contains more ZincZinc +100.8%
Contains more PhosphorusPhosphorus +13.7%
Contains less SodiumSodium -70.6%
Contains more MagnesiumMagnesium +32.3%
Contains more SeleniumSelenium +32.3%
~equal in Manganese ~1.665mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B5Vitamin B5 +29.4%
Contains more FolateFolate +614.9%
Contains more Vitamin B3Vitamin B3 +398.6%
Contains more Vitamin B6Vitamin B6 +25.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Peanut butter DV% diff.
Folate 622µg 87µg 134%
Polyunsaturated fat 0.113g 12.535g 83%
Fats 0.53g 51.36g 78%
Copper 1.094mg 0.422mg 75%
Vitamin B3 2.63mg 13.112mg 66%
Monounsaturated fat 0.05g 25.941g 65%
Vitamin E 9.1mg 61%
Saturated fat 0.191g 10.325g 46%
Iron 4.98mg 1.74mg 41%
Fiber 12.7g 5g 31%
Vitamin B1 0.455mg 0.15mg 25%
Zinc 5.04mg 2.51mg 23%
Potassium 1254mg 558mg 20%
Carbs 62.9g 22.31g 14%
Calories 329kcal 598kcal 13%
Choline 63mg 11%
Magnesium 127mg 168mg 10%
Vitamin B6 0.351mg 0.441mg 7%
Vitamin B5 1.471mg 1.137mg 7%
Phosphorus 381mg 335mg 7%
Protein 19.87g 22.21g 5%
Manganese 1.73mg 1.665mg 3%
Selenium 3.1µg 4.1µg 2%
Vitamin B2 0.22mg 0.192mg 2%
Calcium 66mg 49mg 2%
Sodium 5mg 17mg 1%
Starch 3.56g 1%
Net carbs 50.2g 17.31g N/A
Sugar 10.49g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.191mg 0.231mg 0%
Threonine 0.674mg 0.525mg 0%
Isoleucine 0.791mg 0.616mg 0%
Leucine 1.668mg 1.546mg 0%
Lysine 1.497mg 0.681mg 0%
Methionine 0.21mg 0.265mg 0%
Phenylalanine 1.052mg 1.202mg 0%
Valine 1.023mg 0.782mg 0%
Histidine 0.524mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +181.9%
Contains more WaterWater +992.7%
Contains more OtherOther +12.8%
Contains more ProteinProtein +11.8%
Contains more FatsFats +9590.6%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +51782%
Contains more Poly. FatPolyunsaturated fat +10992.9%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.