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  6. Adzuki bean vs. Potato

Adzuki bean vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between adzuki bean and potatoes

  • The amount of folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, magnesium, and potassium in adzuki bean is higher than in potatoes.
  • Adzuki bean covers your daily need for folate, 152% more than potatoes.
  • Adzuki bean contains 17 times more zinc than potatoes. While adzuki bean contains 5.04mg of zinc, potatoes contain only 0.3mg.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Potatoes, flesh, and skin, raw.

Infographic

Adzuki bean vs Potato 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%
Potato
Potato
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +452.2%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +195.1%
Contains more IronIron +514.8%
Contains more CopperCopper +894.5%
Contains more ZincZinc +1580%
Contains more PhosphorusPhosphorus +568.4%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +765%
Contains more SeleniumSelenium +675%

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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +461.7%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B3Vitamin B3 +147.9%
Contains more Vitamin B5Vitamin B5 +398.6%
Contains more Vitamin B6Vitamin B6 +17.8%
Contains more FolateFolate +4046.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Potato DV% diff.
Folate 622µg 15µg 152%
Copper 1.094mg 0.11mg 109%
Manganese 1.73mg 0.2mg 67%
Iron 4.98mg 0.81mg 52%
Phosphorus 381mg 57mg 46%
Zinc 5.04mg 0.3mg 43%
Fiber 12.7g 2.1g 42%
Protein 19.87g 2.05g 36%
Vitamin B1 0.455mg 0.081mg 31%
Magnesium 127mg 23mg 25%
Vitamin B5 1.471mg 0.295mg 24%
Potassium 1254mg 425mg 24%
Vitamin C 0mg 19.7mg 22%
Carbs 62.9g 17.49g 15%
Vitamin B2 0.22mg 0.032mg 14%
Calories 329kcal 77kcal 13%
Vitamin B3 2.63mg 1.061mg 10%
Starch 15.29g 6%
Selenium 3.1µg 0.4µg 5%
Calcium 66mg 12mg 5%
Vitamin B6 0.351mg 0.298mg 4%
Choline 12.1mg 2%
Vitamin K 2µg 2%
Saturated fat 0.191g 0.025g 1%
Fats 0.53g 0.09g 1%
Net carbs 50.2g 15.39g N/A
Sugar 0.82g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.01mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.05g 0.002g 0%
Polyunsaturated fat 0.113g 0.042g 0%
Tryptophan 0.191mg 0.021mg 0%
Threonine 0.674mg 0.067mg 0%
Isoleucine 0.791mg 0.066mg 0%
Leucine 1.668mg 0.098mg 0%
Lysine 1.497mg 0.107mg 0%
Methionine 0.21mg 0.032mg 0%
Phenylalanine 1.052mg 0.081mg 0%
Valine 1.023mg 0.103mg 0%
Histidine 0.524mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +869.3%
Contains more FatsFats +488.9%
Contains more CarbsCarbs +259.6%
Contains more OtherOther +191.1%
Contains more WaterWater +489.7%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +169%
Contains less Sat. FatSaturated fat -86.9%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.