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  6. Adzuki bean vs. Rutabagas

Adzuki bean vs. Rutabagas — In-Depth Nutrition Comparison

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What are the main differences between Adzuki bean and Rutabagas?

  • Adzuki bean is richer in Folate, Copper, Manganese, Iron, Phosphorus, Zinc, Fiber, Vitamin B1, and Potassium, yet Rutabagas are richer in Vitamin C.
  • Adzuki bean's daily need coverage for Folate is 150% higher.
  • Adzuki bean has 34 times more Copper than Rutabagas. Adzuki bean has 1.094mg of Copper, while Rutabagas have 0.032mg.

We used Beans, adzuki, mature seeds, raw and Rutabagas, raw types in this comparison.

Infographic

Adzuki bean vs Rutabagas 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
10
:
0
Rutabagas
Rutabagas
Contains more Calcium +53.5%
Contains more Iron +1031.8%
Contains more Magnesium +535%
Contains more Phosphorus +618.9%
Contains more Potassium +311.1%
Contains less Sodium -58.3%
Contains more Zinc +2000%
Contains more Copper +3318.8%
Contains more Manganese +1220.6%
Contains more Selenium +342.9%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Calcium +53.5%
Contains more Iron +1031.8%
Contains more Magnesium +535%
Contains more Phosphorus +618.9%
Contains more Potassium +311.1%
Contains less Sodium -58.3%
Contains more Zinc +2000%
Contains more Copper +3318.8%
Contains more Manganese +1220.6%
Contains more Selenium +342.9%

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.
Adzuki bean
Adzuki bean
7
:
3
Rutabagas
Rutabagas
Contains more Vitamin A +750%
Contains more Vitamin B1 +405.6%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +275.7%
Contains more Vitamin B5 +819.4%
Contains more Vitamin B6 +251%
Contains more Folate +2861.9%
Contains more Vitamin C +∞%
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +750%
Contains more Vitamin B1 +405.6%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +275.7%
Contains more Vitamin B5 +819.4%
Contains more Vitamin B6 +251%
Contains more Folate +2861.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
4
:
1
Rutabagas
Rutabagas
Contains more Protein +1739.8%
Contains more Fats +231.3%
Contains more Carbs +629.7%
Contains more Other +359.2%
Contains more Water +565.4%
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
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +1739.8%
Contains more Fats +231.3%
Contains more Carbs +629.7%
Contains more Other +359.2%
Contains more Water +565.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
2
:
1
Rutabagas
Rutabagas
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +28.4%
Contains less Saturated Fat -85.9%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +28.4%
Contains less Saturated Fat -85.9%

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 Rutabagas
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Rutabagas Opinion
Net carbs 50.2g 6.32g Adzuki bean
Protein 19.87g 1.08g Adzuki bean
Fats 0.53g 0.16g Adzuki bean
Carbs 62.9g 8.62g Adzuki bean
Calories 329kcal 37kcal Adzuki bean
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Adzuki bean
Fiber 12.7g 2.3g Adzuki bean
Calcium 66mg 43mg Adzuki bean
Iron 4.98mg 0.44mg Adzuki bean
Magnesium 127mg 20mg Adzuki bean
Phosphorus 381mg 53mg Adzuki bean
Potassium 1254mg 305mg Adzuki bean
Sodium 5mg 12mg Adzuki bean
Zinc 5.04mg 0.24mg Adzuki bean
Copper 1.094mg 0.032mg Adzuki bean
Manganese 1.73mg 0.131mg Adzuki bean
Selenium 3.1µg 0.7µg Adzuki bean
Vitamin A 17IU 2IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin E 0.3mg Rutabagas
Vitamin C 0mg 25mg Rutabagas
Vitamin B1 0.455mg 0.09mg Adzuki bean
Vitamin B2 0.22mg 0.04mg Adzuki bean
Vitamin B3 2.63mg 0.7mg Adzuki bean
Vitamin B5 1.471mg 0.16mg Adzuki bean
Vitamin B6 0.351mg 0.1mg Adzuki bean
Folate 622µg 21µg Adzuki bean
Vitamin K 0.3µg Rutabagas
Tryptophan 0.191mg Adzuki bean
Threonine 0.674mg Adzuki bean
Isoleucine 0.791mg Adzuki bean
Leucine 1.668mg Adzuki bean
Lysine 1.497mg Adzuki bean
Methionine 0.21mg Adzuki bean
Phenylalanine 1.052mg Adzuki bean
Valine 1.023mg Adzuki bean
Histidine 0.524mg Adzuki bean
Saturated Fat 0.191g 0.027g Rutabagas
Monounsaturated Fat 0.05g 0.025g Adzuki bean
Polyunsaturated fat 0.113g 0.088g Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
132%
Adzuki bean
13%
Rutabagas

Comparison summary

Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.164g)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 43)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.5)
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)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.