Adzuki bean vs. Pilaf — In-Depth Nutrition Comparison
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Summary of differences between adzuki bean and pilaf
- Adzuki bean has more copper, folate, fiber, manganese, zinc, phosphorus, iron, and potassium, while pilaf has more selenium.
- Adzuki bean covers your daily need for copper, 103% more than pilaf.
- Adzuki bean contains 11 times more fiber than pilaf. While adzuki bean contains 12.7g of fiber, pilaf contains only 1.2g.
- The amount of sodium in adzuki bean is lower.
- Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of pilaf is 60.
These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| Contains more MagnesiumMagnesium | +296.9% |
| Contains more PotassiumPotassium | +567% |
| Contains more IronIron | +104.1% |
| Contains more CopperCopper | +559% |
| Contains more ZincZinc | +399% |
| Contains more PhosphorusPhosphorus | +147.4% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +96.1% |
| Contains more CalciumCalcium | +25.8% |
| Contains more SeleniumSelenium | +945.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +152.9% |
| Contains more Vitamin B5Vitamin B5 | +105.7% |
| Contains more FolateFolate | +193.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +32.5% |
| Contains more Vitamin B3Vitamin B3 | +133% |
| Contains more Vitamin B6Vitamin B6 | +14% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 622µg | 212µg | 103% |
| Copper | 1.094mg | 0.166mg | 103% |
| Sodium | 5mg | 1303mg | 56% |
| Selenium | 3.1µg | 32.4µg | 53% |
| Fiber | 12.7g | 1.2g | 46% |
| Manganese | 1.73mg | 0.882mg | 37% |
| Zinc | 5.04mg | 1.01mg | 37% |
| Phosphorus | 381mg | 154mg | 32% |
| Iron | 4.98mg | 2.44mg | 32% |
| Potassium | 1254mg | 188mg | 31% |
| Starch | 71.23g | 29% | |
| Magnesium | 127mg | 32mg | 23% |
| Vitamin B3 | 2.63mg | 6.127mg | 22% |
| Protein | 19.87g | 10.42g | 19% |
| Vitamin B5 | 1.471mg | 0.715mg | 15% |
| Vitamin B1 | 0.455mg | 0.603mg | 12% |
| Vitamin B2 | 0.22mg | 0.087mg | 10% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B6 | 0.351mg | 0.4mg | 4% |
| Carbs | 62.9g | 76.31g | 4% |
| Choline | 17.5mg | 3% | |
| Polyunsaturated fat | 0.113g | 0.377g | 2% |
| Calories | 329kcal | 359kcal | 2% |
| Calcium | 66mg | 83mg | 2% |
| Fats | 0.53g | 1.37g | 1% |
| Monounsaturated fat | 0.05g | 0.373g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Saturated fat | 0.191g | 0.307g | 1% |
| Net carbs | 50.2g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin A | 1µg | 4µg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.191mg | 0.086mg | 0% |
| Threonine | 0.674mg | 0.221mg | 0% |
| Isoleucine | 0.791mg | 0.279mg | 0% |
| Leucine | 1.668mg | 0.523mg | 0% |
| Lysine | 1.497mg | 0.189mg | 0% |
| Methionine | 0.21mg | 0.145mg | 0% |
| Phenylalanine | 1.052mg | 0.32mg | 0% |
| Valine | 1.023mg | 0.374mg | 0% |
| Histidine | 0.524mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +90.7% |
| Contains more WaterWater | +67.2% |
| Contains more FatsFats | +158.5% |
| Contains more CarbsCarbs | +21.3% |
| Contains more OtherOther | +18.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -37.8% |
| Contains more Mono. FatMonounsaturated fat | +646% |
| Contains more Poly. FatPolyunsaturated fat | +233.6% |