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  6. Adzuki bean vs. Taro

Adzuki bean vs. Taro — In-Depth Nutrition Comparison

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How are adzuki bean and taro different?

  • Adzuki bean has more folate, copper, manganese, iron, zinc, phosphorus, fiber, vitamin B1, vitamin B5, and magnesium than taro.
  • Daily need coverage for folate for adzuki bean is 150% higher.
  • Adzuki bean contains 22 times more zinc than taro. While adzuki bean contains 5.04mg of zinc, taro contains only 0.23mg.
  • Adzuki bean has a lower glycemic index (29) than taro (54).

Beans, adzuki, mature seeds, raw and Taro, raw are the varieties used in this article.

Infographic

Adzuki bean vs Taro 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%
Taro
Taro
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +284.8%
Contains more CalciumCalcium +53.5%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +805.5%
Contains more CopperCopper +536%
Contains more ZincZinc +2091.3%
Contains more PhosphorusPhosphorus +353.6%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +351.7%
Contains more SeleniumSelenium +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.
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%
Taro
Taro
5
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin B1Vitamin B1 +378.9%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +338.3%
Contains more Vitamin B5Vitamin B5 +385.5%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +2727.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Taro DV% diff.
Folate 622µg 22µg 150%
Copper 1.094mg 0.172mg 102%
Manganese 1.73mg 0.383mg 59%
Iron 4.98mg 0.55mg 55%
Zinc 5.04mg 0.23mg 44%
Phosphorus 381mg 84mg 42%
Protein 19.87g 1.5g 37%
Fiber 12.7g 4.1g 34%
Vitamin B1 0.455mg 0.095mg 30%
Vitamin B5 1.471mg 0.303mg 23%
Magnesium 127mg 33mg 22%
Potassium 1254mg 591mg 20%
Vitamin E 2.38mg 16%
Vitamin B2 0.22mg 0.025mg 15%
Vitamin B3 2.63mg 0.6mg 13%
Carbs 62.9g 26.46g 12%
Calories 329kcal 112kcal 11%
Vitamin C 0mg 4.5mg 5%
Vitamin B6 0.351mg 0.283mg 5%
Selenium 3.1µg 0.7µg 4%
Choline 17.3mg 3%
Calcium 66mg 43mg 2%
Saturated fat 0.191g 0.041g 1%
Vitamin K 1µg 1%
Fats 0.53g 0.2g 1%
Net carbs 50.2g 22.36g N/A
Sugar 0.4g N/A
Sodium 5mg 11mg 0%
Vitamin A 1µg 4µg 0%
Monounsaturated fat 0.05g 0.016g 0%
Polyunsaturated fat 0.113g 0.083g 0%
Tryptophan 0.191mg 0.023mg 0%
Threonine 0.674mg 0.069mg 0%
Isoleucine 0.791mg 0.054mg 0%
Leucine 1.668mg 0.111mg 0%
Lysine 1.497mg 0.067mg 0%
Methionine 0.21mg 0.02mg 0%
Phenylalanine 1.052mg 0.082mg 0%
Valine 1.023mg 0.082mg 0%
Histidine 0.524mg 0.034mg 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
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +1224.7%
Contains more FatsFats +165%
Contains more CarbsCarbs +137.7%
Contains more OtherOther +171.7%
Contains more WaterWater +425.6%

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +36.1%
Contains less Sat. FatSaturated fat -78.5%

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.