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  6. Adzuki bean vs. Swordfish

Adzuki bean vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between adzuki bean and swordfish

  • Adzuki bean has more folate, copper, manganese, iron, fiber, and zinc; however, swordfish is richer in selenium, vitamin D, vitamin B12, and vitamin B3.
  • Adzuki bean's daily need coverage for folate is 155% more.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Fish, swordfish, cooked, dry heat.

Infographic

Adzuki bean vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +262.9%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +151.3%
Contains more IronIron +1006.7%
Contains more CopperCopper +2278.3%
Contains more ZincZinc +546.2%
Contains more PhosphorusPhosphorus +25.3%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +13207.7%
Contains more SeleniumSelenium +2109.7%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +411.2%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B5Vitamin B5 +252.8%
Contains more FolateFolate +31000%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +251.9%
Contains more Vitamin B6Vitamin B6 +75.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Swordfish DV% diff.
Folate 622µg 2µg 155%
Selenium 3.1µg 68.5µg 119%
Copper 1.094mg 0.046mg 116%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Manganese 1.73mg 0.013mg 75%
Vitamin B12 0µg 1.62µg 68%
Iron 4.98mg 0.45mg 57%
Fiber 12.7g 0g 51%
Vitamin B3 2.63mg 9.254mg 41%
Zinc 5.04mg 0.78mg 39%
Vitamin B1 0.455mg 0.089mg 31%
Cholesterol 0mg 78mg 26%
Potassium 1254mg 499mg 22%
Magnesium 127mg 35mg 22%
Carbs 62.9g 0g 21%
Vitamin B5 1.471mg 0.417mg 21%
Vitamin B6 0.351mg 0.615mg 20%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin B2 0.22mg 0.063mg 12%
Phosphorus 381mg 304mg 11%
Fats 0.53g 7.93g 11%
Monounsaturated fat 0.05g 3.544g 9%
Saturated fat 0.191g 1.911g 8%
Polyunsaturated fat 0.113g 1.368g 8%
Calories 329kcal 172kcal 8%
Protein 19.87g 23.45g 7%
Calcium 66mg 6mg 6%
Vitamin A 1µg 43µg 5%
Sodium 5mg 97mg 4%
Net carbs 50.2g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.191mg 0.265mg 0%
Threonine 0.674mg 1.035mg 0%
Isoleucine 0.791mg 1.088mg 0%
Leucine 1.668mg 1.919mg 0%
Lysine 1.497mg 2.168mg 0%
Methionine 0.21mg 0.699mg 0%
Phenylalanine 1.052mg 0.922mg 0%
Valine 1.023mg 1.216mg 0%
Histidine 0.524mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +805.6%
Contains more ProteinProtein +18%
Contains more FatsFats +1396.2%
Contains more WaterWater +407.9%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +6988%
Contains more Poly. FatPolyunsaturated fat +1110.6%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.