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  6. Adzuki bean vs. Brown rice

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

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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 of 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.

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.
Adzuki bean
Adzuki bean
8
:
2
Brown rice
Brown rice
Contains more Calcium +2100%
Contains more Iron +789.3%
Contains more Magnesium +225.6%
Contains more Phosphorus +269.9%
Contains more Potassium +1358.1%
Contains more Zinc +609.9%
Contains more Copper +932.1%
Contains more Manganese +77.6%
Contains less Sodium -20%
Contains more Selenium +87.1%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +2100%
Contains more Iron +789.3%
Contains more Magnesium +225.6%
Contains more Phosphorus +269.9%
Contains more Potassium +1358.1%
Contains more Zinc +609.9%
Contains more Copper +932.1%
Contains more Manganese +77.6%
Contains less Sodium -20%
Contains more Selenium +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.
Adzuki bean
Adzuki bean
7
:
2
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +155.6%
Contains more Vitamin B2 +218.8%
Contains more Vitamin B5 +287.1%
Contains more Vitamin B6 +185.4%
Contains more Folate +6811.1%
Equal in Vitamin B3 - 2.561
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +155.6%
Contains more Vitamin B2 +218.8%
Contains more Vitamin B5 +287.1%
Contains more Vitamin B6 +185.4%
Contains more Folate +6811.1%
Equal in Vitamin B3 - 2.561

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Brown rice
Brown rice
Contains more Protein +625.2%
Contains more Carbs +145.9%
Contains more Other +640.9%
Contains more Fats +83%
Contains more Water +422.8%
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Brown rice
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 Protein +625.2%
Contains more Carbs +145.9%
Contains more Other +640.9%
Contains more Fats +83%
Contains more Water +422.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +638%
Contains more Polyunsaturated fat +223.9%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +638%
Contains more Polyunsaturated fat +223.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Brown rice
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Brown rice Opinion
Net carbs 50.2g 23.98g Adzuki bean
Protein 19.87g 2.74g Adzuki bean
Fats 0.53g 0.97g Brown rice
Carbs 62.9g 25.58g Adzuki bean
Calories 329kcal 123kcal Adzuki bean
Starch 24.79g Brown rice
Sugar 0.24g Adzuki bean
Fiber 12.7g 1.6g Adzuki bean
Calcium 66mg 3mg Adzuki bean
Iron 4.98mg 0.56mg Adzuki bean
Magnesium 127mg 39mg Adzuki bean
Phosphorus 381mg 103mg Adzuki bean
Potassium 1254mg 86mg Adzuki bean
Sodium 5mg 4mg Brown rice
Zinc 5.04mg 0.71mg Adzuki bean
Copper 1.094mg 0.106mg Adzuki bean
Manganese 1.73mg 0.974mg Adzuki bean
Selenium 3.1µg 5.8µg Brown rice
Vitamin A 17IU 0IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin E 0.17mg Brown rice
Vitamin B1 0.455mg 0.178mg Adzuki bean
Vitamin B2 0.22mg 0.069mg Adzuki bean
Vitamin B3 2.63mg 2.561mg Adzuki bean
Vitamin B5 1.471mg 0.38mg Adzuki bean
Vitamin B6 0.351mg 0.123mg Adzuki bean
Folate 622µg 9µg Adzuki bean
Vitamin K 0.2µg Brown rice
Tryptophan 0.191mg 0.033mg Adzuki bean
Threonine 0.674mg 0.095mg Adzuki bean
Isoleucine 0.791mg 0.109mg Adzuki bean
Leucine 1.668mg 0.214mg Adzuki bean
Lysine 1.497mg 0.099mg Adzuki bean
Methionine 0.21mg 0.058mg Adzuki bean
Phenylalanine 1.052mg 0.133mg Adzuki bean
Valine 1.023mg 0.151mg Adzuki bean
Histidine 0.524mg 0.066mg Adzuki bean
Saturated Fat 0.191g 0.26g Adzuki bean
Monounsaturated Fat 0.05g 0.369g Brown rice
Polyunsaturated fat 0.113g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Adzuki bean
14%
Brown rice
Minerals Daily Need Coverage Score
132%
Adzuki bean
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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.