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Adzuki bean vs. Rambutan — In-Depth Nutrition Comparison

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Important differences between adzuki bean and rambutan

  • Adzuki bean has more folate, copper, manganese, iron, phosphorus, fiber, zinc, vitamin B1, potassium, and vitamin B5 than rambutan.
  • Adzuki bean's daily need coverage for folate is 154% more.
  • Adzuki bean contains 82 times more vitamin B5 than rambutan. Adzuki bean contains 1.471mg of vitamin B5, while rambutan contains 0.018mg.
  • Rambutan has a higher glycemic index. The glycemic index of rambutan is 59, while the glycemic index of adzuki bean is 29.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Rambutan, canned, syrup pack.

Infographic

Adzuki bean vs Rambutan 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 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Contains more MagnesiumMagnesium +1714.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +2885.7%
Contains more IronIron +1322.9%
Contains more CopperCopper +1557.6%
Contains more ZincZinc +6200%
Contains more PhosphorusPhosphorus +4133.3%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +404.4%
Contains more SeleniumSelenium +∞%

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 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3400%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +94.5%
Contains more Vitamin B5Vitamin B5 +8072.2%
Contains more Vitamin B6Vitamin B6 +1655%
Contains more FolateFolate +7675%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Rambutan DV% diff.
Folate 622µg 8µg 154%
Copper 1.094mg 0.066mg 114%
Manganese 1.73mg 0.343mg 60%
Iron 4.98mg 0.35mg 58%
Phosphorus 381mg 9mg 53%
Fiber 12.7g 0.9g 47%
Zinc 5.04mg 0.08mg 45%
Protein 19.87g 0.65g 38%
Vitamin B1 0.455mg 0.013mg 37%
Potassium 1254mg 42mg 36%
Vitamin B5 1.471mg 0.018mg 29%
Magnesium 127mg 7mg 29%
Vitamin B6 0.351mg 0.02mg 25%
Vitamin B2 0.22mg 0.022mg 15%
Carbs 62.9g 20.87g 14%
Calories 329kcal 82kcal 12%
Vitamin B3 2.63mg 1.352mg 8%
Selenium 3.1µg 6%
Vitamin C 0mg 4.9mg 5%
Calcium 66mg 22mg 4%
Polyunsaturated fat 0.113g 1%
Saturated fat 0.191g 1%
Fats 0.53g 0.21g 0%
Net carbs 50.2g 19.97g N/A
Sodium 5mg 11mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.05g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 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
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more ProteinProtein +2956.9%
Contains more FatsFats +152.4%
Contains more CarbsCarbs +201.4%
Contains more OtherOther +1317.4%
Contains more WaterWater +480.7%

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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.