Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Adzuki bean
  5. Compare
  6. Adzuki bean vs. Brown rice

Adzuki bean vs. Brown rice — In-Depth Nutrition Comparison

Compare

How are adzuki bean and brown rice different?

  • Adzuki bean is higher than brown rice in folate, copper, iron, fiber, phosphorus, zinc, potassium, manganese, vitamin B1, and vitamin B5.
  • Adzuki bean covers your daily need for folate, 153% more than brown rice.
  • Adzuki bean contains 15 times more potassium than brown rice. Adzuki bean contains 1254mg of potassium, while brown rice contains 86mg.
  • Brown rice has a higher glycemic index (66) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Adzuki bean vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +225.6%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +1358.1%
Contains more IronIron +789.3%
Contains more CopperCopper +932.1%
Contains more ZincZinc +609.9%
Contains more PhosphorusPhosphorus +269.9%
Contains more ManganeseManganese +77.6%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +87.1%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +155.6%
Contains more Vitamin B2Vitamin B2 +218.8%
Contains more Vitamin B5Vitamin B5 +287.1%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more FolateFolate +6811.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.561mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Brown rice DV% diff.
Folate 622µg 9µg 153%
Copper 1.094mg 0.106mg 110%
Iron 4.98mg 0.56mg 55%
Fiber 12.7g 1.6g 44%
Phosphorus 381mg 103mg 40%
Zinc 5.04mg 0.71mg 39%
Potassium 1254mg 86mg 34%
Protein 19.87g 2.74g 34%
Manganese 1.73mg 0.974mg 33%
Vitamin B1 0.455mg 0.178mg 23%
Vitamin B5 1.471mg 0.38mg 22%
Magnesium 127mg 39mg 21%
Vitamin B6 0.351mg 0.123mg 18%
Vitamin B2 0.22mg 0.069mg 12%
Carbs 62.9g 25.58g 12%
Calories 329kcal 123kcal 10%
Starch 24.79g 10%
Calcium 66mg 3mg 6%
Selenium 3.1µg 5.8µg 5%
Choline 9.2mg 2%
Polyunsaturated fat 0.113g 0.366g 2%
Monounsaturated fat 0.05g 0.369g 1%
Vitamin E 0.17mg 1%
Fats 0.53g 0.97g 1%
Net carbs 50.2g 23.98g N/A
Sugar 0.24g N/A
Sodium 5mg 4mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 2.63mg 2.561mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.191g 0.26g 0%
Tryptophan 0.191mg 0.033mg 0%
Threonine 0.674mg 0.095mg 0%
Isoleucine 0.791mg 0.109mg 0%
Leucine 1.668mg 0.214mg 0%
Lysine 1.497mg 0.099mg 0%
Methionine 0.21mg 0.058mg 0%
Phenylalanine 1.052mg 0.133mg 0%
Valine 1.023mg 0.151mg 0%
Histidine 0.524mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +625.2%
Contains more CarbsCarbs +145.9%
Contains more OtherOther +640.9%
Contains more FatsFats +83%
Contains more WaterWater +422.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -26.5%
Contains more Mono. FatMonounsaturated fat +638%
Contains more Poly. FatPolyunsaturated fat +223.9%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.