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  6. Adzuki bean vs. Rice

Adzuki bean vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and rice?

  • Rice has less folate, copper, manganese, fiber, phosphorus, iron, zinc, potassium, magnesium, and vitamin B1 than adzuki bean.
  • Adzuki bean's daily need coverage for folate is 141% higher.
  • Adzuki bean has 36 times more potassium than rice. Adzuki bean has 1254mg of potassium, while rice has 35mg.
  • Adzuki bean has a lower glycemic index than rice.

We used Beans, adzuki, mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Adzuki bean vs Rice 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +958.3%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +3482.9%
Contains more IronIron +315%
Contains more CopperCopper +1485.5%
Contains more ZincZinc +928.6%
Contains more PhosphorusPhosphorus +786%
Contains more ManganeseManganese +266.5%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +141.9%

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%
Rice
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +179.1%
Contains more Vitamin B2Vitamin B2 +1592.3%
Contains more Vitamin B3Vitamin B3 +78.2%
Contains more Vitamin B5Vitamin B5 +277.2%
Contains more Vitamin B6Vitamin B6 +277.4%
Contains more FolateFolate +972.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Rice DV% diff.
Folate 622µg 58µg 141%
Copper 1.094mg 0.069mg 114%
Manganese 1.73mg 0.472mg 55%
Fiber 12.7g 0.4g 49%
Phosphorus 381mg 43mg 48%
Iron 4.98mg 1.2mg 47%
Zinc 5.04mg 0.49mg 41%
Potassium 1254mg 35mg 36%
Protein 19.87g 2.69g 34%
Magnesium 127mg 12mg 27%
Vitamin B1 0.455mg 0.163mg 24%
Vitamin B5 1.471mg 0.39mg 22%
Vitamin B6 0.351mg 0.093mg 20%
Vitamin B2 0.22mg 0.013mg 16%
Carbs 62.9g 28.17g 12%
Calories 329kcal 130kcal 10%
Selenium 3.1µg 7.5µg 8%
Vitamin B3 2.63mg 1.476mg 7%
Calcium 66mg 10mg 6%
Saturated fat 0.191g 0.077g 1%
Fats 0.53g 0.28g 0%
Net carbs 50.2g 27.77g N/A
Sugar 0.05g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.04mg 0%
Vitamin A 1µg 0µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.05g 0.088g 0%
Polyunsaturated fat 0.113g 0.076g 0%
Tryptophan 0.191mg 0.031mg 0%
Threonine 0.674mg 0.096mg 0%
Isoleucine 0.791mg 0.116mg 0%
Leucine 1.668mg 0.222mg 0%
Lysine 1.497mg 0.097mg 0%
Methionine 0.21mg 0.063mg 0%
Phenylalanine 1.052mg 0.144mg 0%
Valine 1.023mg 0.164mg 0%
Histidine 0.524mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +638.7%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +123.3%
Contains more OtherOther +676.2%
Contains more WaterWater +409.2%

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +48.7%
Contains less Sat. FatSaturated fat -59.7%
Contains more Mono. FatMonounsaturated fat +76%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.