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  6. Adzuki bean vs. Raisin

Adzuki bean vs. Raisin — In-Depth Nutrition Comparison

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How are adzuki bean and raisins different?

  • Adzuki bean has more folate, copper, manganese, zinc, phosphorus, iron, fiber, vitamin B1, vitamin B5, and magnesium than raisins.
  • Daily need coverage for folate for adzuki bean is 154% higher.
  • Adzuki bean contains 23 times more zinc than raisins. While adzuki bean contains 5.04mg of zinc, raisins contain only 0.22mg.
  • Adzuki bean has a lower glycemic index (29) than raisins (64).

Beans, adzuki, mature seeds, raw and Raisins, seedless are the varieties used in this article.

Infographic

Adzuki bean vs Raisin 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%
Raisin
Raisin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +296.9%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +67.4%
Contains more IronIron +164.9%
Contains more CopperCopper +244%
Contains more ZincZinc +2190.9%
Contains more PhosphorusPhosphorus +277.2%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +478.6%
Contains more SeleniumSelenium +416.7%

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%
Raisin
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +329.2%
Contains more Vitamin B2Vitamin B2 +76%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B5Vitamin B5 +1448.4%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more FolateFolate +12340%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Raisin DV% diff.
Folate 622µg 5µg 154%
Copper 1.094mg 0.318mg 86%
Manganese 1.73mg 0.299mg 62%
Zinc 5.04mg 0.22mg 44%
Phosphorus 381mg 101mg 40%
Iron 4.98mg 1.88mg 39%
Fructose 29.68g 37%
Fiber 12.7g 3.7g 36%
Protein 19.87g 3.07g 34%
Vitamin B1 0.455mg 0.106mg 29%
Vitamin B5 1.471mg 0.095mg 28%
Magnesium 127mg 32mg 23%
Potassium 1254mg 749mg 15%
Vitamin B6 0.351mg 0.174mg 14%
Vitamin B3 2.63mg 0.766mg 12%
Vitamin B2 0.22mg 0.125mg 7%
Selenium 3.1µg 0.6µg 5%
Carbs 62.9g 79.18g 5%
Vitamin C 0mg 2.3mg 3%
Vitamin K 3.5µg 3%
Choline 11.1mg 2%
Calories 329kcal 299kcal 2%
Calcium 66mg 50mg 2%
Vitamin E 0.12mg 1%
Starch 2.7g 1%
Saturated fat 0.191g 0.058g 1%
Polyunsaturated fat 0.113g 0.037g 1%
Fats 0.53g 0.46g 0%
Net carbs 50.2g 75.48g N/A
Sugar 59.19g N/A
Sodium 5mg 11mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.05g 0.051g 0%
Tryptophan 0.191mg 0.05mg 0%
Threonine 0.674mg 0.077mg 0%
Isoleucine 0.791mg 0.057mg 0%
Leucine 1.668mg 0.096mg 0%
Lysine 1.497mg 0.084mg 0%
Methionine 0.21mg 0.021mg 0%
Phenylalanine 1.052mg 0.065mg 0%
Valine 1.023mg 0.083mg 0%
Histidine 0.524mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g 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
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +547.2%
Contains more FatsFats +15.2%
Contains more OtherOther +75.3%
Contains more CarbsCarbs +25.9%
Contains more WaterWater +14.8%

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
Raisin
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Poly. FatPolyunsaturated fat +205.4%
Contains less Sat. FatSaturated fat -69.6%
~equal in Monounsaturated fat ~0.051g

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.