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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 from 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.

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.
Adzuki bean
Adzuki bean
10
:
0
Taro
Taro
Contains more Calcium +53.5%
Contains more Iron +805.5%
Contains more Magnesium +284.8%
Contains more Phosphorus +353.6%
Contains more Potassium +112.2%
Contains less Sodium -54.5%
Contains more Zinc +2091.3%
Contains more Copper +536%
Contains more Manganese +351.7%
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%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +53.5%
Contains more Iron +805.5%
Contains more Magnesium +284.8%
Contains more Phosphorus +353.6%
Contains more Potassium +112.2%
Contains less Sodium -54.5%
Contains more Zinc +2091.3%
Contains more Copper +536%
Contains more Manganese +351.7%
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
6
:
4
Taro
Taro
Contains more Vitamin B1 +378.9%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +338.3%
Contains more Vitamin B5 +385.5%
Contains more Vitamin B6 +24%
Contains more Folate +2727.3%
Contains more Vitamin A +347.1%
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%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin B1 +378.9%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +338.3%
Contains more Vitamin B5 +385.5%
Contains more Vitamin B6 +24%
Contains more Folate +2727.3%
Contains more Vitamin A +347.1%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
4
:
1
Taro
Taro
Contains more Protein +1224.7%
Contains more Fats +165%
Contains more Carbs +137.7%
Contains more Other +171.7%
Contains more Water +425.6%
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
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Protein +1224.7%
Contains more Fats +165%
Contains more Carbs +137.7%
Contains more Other +171.7%
Contains more Water +425.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
2
:
1
Taro
Taro
Contains more Monounsaturated Fat +212.5%
Contains more Polyunsaturated fat +36.1%
Contains less Saturated Fat -78.5%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +212.5%
Contains more Polyunsaturated fat +36.1%
Contains less Saturated Fat -78.5%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Taro Opinion
Net carbs 50.2g 22.36g Adzuki bean
Protein 19.87g 1.5g Adzuki bean
Fats 0.53g 0.2g Adzuki bean
Carbs 62.9g 26.46g Adzuki bean
Calories 329kcal 112kcal Adzuki bean
Sugar 0.4g Adzuki bean
Fiber 12.7g 4.1g Adzuki bean
Calcium 66mg 43mg Adzuki bean
Iron 4.98mg 0.55mg Adzuki bean
Magnesium 127mg 33mg Adzuki bean
Phosphorus 381mg 84mg Adzuki bean
Potassium 1254mg 591mg Adzuki bean
Sodium 5mg 11mg Adzuki bean
Zinc 5.04mg 0.23mg Adzuki bean
Copper 1.094mg 0.172mg Adzuki bean
Manganese 1.73mg 0.383mg Adzuki bean
Selenium 3.1µg 0.7µg Adzuki bean
Vitamin A 17IU 76IU Taro
Vitamin A RAE 1µg 4µg Taro
Vitamin E 2.38mg Taro
Vitamin C 0mg 4.5mg Taro
Vitamin B1 0.455mg 0.095mg Adzuki bean
Vitamin B2 0.22mg 0.025mg Adzuki bean
Vitamin B3 2.63mg 0.6mg Adzuki bean
Vitamin B5 1.471mg 0.303mg Adzuki bean
Vitamin B6 0.351mg 0.283mg Adzuki bean
Folate 622µg 22µg Adzuki bean
Vitamin K 1µg Taro
Tryptophan 0.191mg 0.023mg Adzuki bean
Threonine 0.674mg 0.069mg Adzuki bean
Isoleucine 0.791mg 0.054mg Adzuki bean
Leucine 1.668mg 0.111mg Adzuki bean
Lysine 1.497mg 0.067mg Adzuki bean
Methionine 0.21mg 0.02mg Adzuki bean
Phenylalanine 1.052mg 0.082mg Adzuki bean
Valine 1.023mg 0.082mg Adzuki bean
Histidine 0.524mg 0.034mg Adzuki bean
Saturated Fat 0.191g 0.041g Taro
Monounsaturated Fat 0.05g 0.016g Adzuki bean
Polyunsaturated fat 0.113g 0.083g Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Taro
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
18%
Taro
Minerals Daily Need Coverage Score
132%
Adzuki bean
26%
Taro

Comparison summary

Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.15g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.