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. Wafer

Adzuki bean vs. Wafer — In-Depth Nutrition Comparison

Compare

How are adzuki bean and wafer different?

  • Adzuki bean is higher than wafer in folate, copper, manganese, fiber, zinc, phosphorus, potassium, vitamin B6, and vitamin B5.
  • Adzuki bean covers your daily need for folate, 144% more than wafer.
  • Adzuki bean contains 7 times more vitamin B6 than wafer. Adzuki bean contains 0.351mg of vitamin B6, while wafer contains 0.051mg.
  • Adzuki bean is lower in sodium.
  • Wafer has a higher glycemic index (61) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Cookies, chocolate wafers types were used in this article.

Infographic

Adzuki bean vs Wafer 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%
Wafer
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +139.6%
Contains more CalciumCalcium +112.9%
Contains more PotassiumPotassium +497.1%
Contains more IronIron +24.2%
Contains more CopperCopper +136.3%
Contains more ZincZinc +362.4%
Contains more PhosphorusPhosphorus +188.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +148.6%
Contains more SeleniumSelenium +83.9%

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%
Wafer
Wafer
6
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B5Vitamin B5 +286.1%
Contains more Vitamin B6Vitamin B6 +588.2%
Contains more FolateFolate +1223.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.858mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Wafer DV% diff.
Folate 622µg 47µg 144%
Copper 1.094mg 0.463mg 70%
Manganese 1.73mg 0.696mg 45%
Fiber 12.7g 3.4g 37%
Zinc 5.04mg 1.09mg 36%
Phosphorus 381mg 132mg 36%
Potassium 1254mg 210mg 31%
Polyunsaturated fat 0.113g 4.153g 27%
Protein 19.87g 6.6g 27%
Sodium 5mg 580mg 25%
Vitamin B6 0.351mg 0.051mg 23%
Vitamin B5 1.471mg 0.381mg 22%
Fats 0.53g 14.2g 21%
Vitamin B1 0.455mg 0.203mg 21%
Magnesium 127mg 53mg 18%
Saturated fat 0.191g 4.241g 18%
Iron 4.98mg 4.01mg 12%
Monounsaturated fat 0.05g 4.865g 12%
Vitamin E 0.72mg 5%
Calories 329kcal 433kcal 5%
Selenium 3.1µg 5.7µg 5%
Calcium 66mg 31mg 4%
Vitamin B2 0.22mg 0.266mg 4%
Vitamin B12 0µg 0.09µg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Carbs 62.9g 72.7g 3%
Vitamin K 2.4µg 2%
Vitamin B3 2.63mg 2.858mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 50.2g 69.3g N/A
Sugar 37.43g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.191mg 0.096mg 0%
Threonine 0.674mg 0.22mg 0%
Isoleucine 0.791mg 0.261mg 0%
Leucine 1.668mg 0.447mg 0%
Lysine 1.497mg 0.281mg 0%
Methionine 0.21mg 0.105mg 0%
Phenylalanine 1.052mg 0.308mg 0%
Valine 1.023mg 0.323mg 0%
Histidine 0.524mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g 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
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +201.1%
Contains more WaterWater +198.7%
Contains more OtherOther +63%
Contains more FatsFats +2579.2%
Contains more CarbsCarbs +15.6%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +9630%
Contains more Poly. FatPolyunsaturated fat +3575.2%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.