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. Spinach raw

Adzuki bean vs. Spinach raw — In-Depth Nutrition Comparison

Compare

How are adzuki bean and spinach raw different?

  • Adzuki bean is richer in copper, folate, phosphorus, fiber, zinc, manganese, vitamin B1, and iron, while spinach raw is higher in vitamin A and vitamin C.
  • Spinach raw covers your daily need for vitamin A, 187% more than adzuki bean.
  • Adzuki bean contains 10 times more zinc than spinach raw. Adzuki bean contains 5.04mg of zinc, while spinach raw contains 0.53mg.

Beans, adzuki, mature seeds, raw and Spinach, raw types were used in this article.

Infographic

Adzuki bean vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +60.8%
Contains more PotassiumPotassium +124.7%
Contains more IronIron +83.8%
Contains more CopperCopper +741.5%
Contains more ZincZinc +850.9%
Contains more PhosphorusPhosphorus +677.6%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +92.9%
Contains more SeleniumSelenium +210%
Contains more CalciumCalcium +50%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +263.3%
Contains more Vitamin B5Vitamin B5 +2163.1%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +220.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +46800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Folate 622µg 194µg 107%
Copper 1.094mg 0.13mg 107%
Vitamin A 1µg 469µg 52%
Phosphorus 381mg 49mg 47%
Fiber 12.7g 2.2g 42%
Zinc 5.04mg 0.53mg 41%
Manganese 1.73mg 0.897mg 36%
Protein 19.87g 2.86g 34%
Vitamin B1 0.455mg 0.078mg 31%
Vitamin C 0mg 28.1mg 31%
Vitamin B5 1.471mg 0.065mg 28%
Iron 4.98mg 2.71mg 28%
Carbs 62.9g 3.63g 20%
Potassium 1254mg 558mg 20%
Calories 329kcal 23kcal 15%
Vitamin E 2.03mg 14%
Vitamin B3 2.63mg 0.724mg 12%
Vitamin B6 0.351mg 0.195mg 12%
Magnesium 127mg 79mg 11%
Choline 19.3mg 4%
Selenium 3.1µg 1µg 4%
Sodium 5mg 79mg 3%
Calcium 66mg 99mg 3%
Vitamin B2 0.22mg 0.189mg 2%
Saturated fat 0.191g 0.063g 1%
Fats 0.53g 0.39g 0%
Net carbs 50.2g 1.43g N/A
Sugar 0.42g N/A
Monounsaturated fat 0.05g 0.01g 0%
Polyunsaturated fat 0.113g 0.165g 0%
Tryptophan 0.191mg 0.039mg 0%
Threonine 0.674mg 0.122mg 0%
Isoleucine 0.791mg 0.147mg 0%
Leucine 1.668mg 0.223mg 0%
Lysine 1.497mg 0.174mg 0%
Methionine 0.21mg 0.053mg 0%
Phenylalanine 1.052mg 0.129mg 0%
Valine 1.023mg 0.161mg 0%
Histidine 0.524mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +594.8%
Contains more FatsFats +35.9%
Contains more CarbsCarbs +1632.8%
Contains more OtherOther +89.5%
Contains more WaterWater +580.1%

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +400%
Contains less Sat. FatSaturated fat -67%
Contains more Poly. FatPolyunsaturated fat +46%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.