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  6. Adzuki bean vs. Waffle

Adzuki bean vs. Waffle — In-Depth Nutrition Comparison

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How are adzuki bean and waffle different?

  • Adzuki bean is richer in folate, copper, manganese, zinc, iron, potassium, phosphorus, and magnesium, while waffle is higher in selenium.
  • Adzuki bean covers your daily need for folate, 144% more than waffle.
  • Adzuki bean contains 18 times more copper than waffle. Adzuki bean contains 1.094mg of copper, while waffle contains 0.062mg.
  • Waffle has a higher glycemic index (76) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Waffles, plain, prepared from recipe types were used in this article.

Infographic

Adzuki bean vs Waffle 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%
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +568.4%
Contains more PotassiumPotassium +688.7%
Contains more IronIron +115.6%
Contains more CopperCopper +1664.5%
Contains more ZincZinc +641.2%
Contains more PhosphorusPhosphorus +100.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +552.8%
Contains more CalciumCalcium +286.4%
Contains more SeleniumSelenium +1390.3%

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%
Waffle
Waffle
4
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin B1Vitamin B1 +73%
Contains more Vitamin B3Vitamin B3 +26.9%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +526.8%
Contains more FolateFolate +1252.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Waffle DV% diff.
Folate 622µg 46µg 144%
Copper 1.094mg 0.062mg 115%
Selenium 3.1µg 46.2µg 78%
Manganese 1.73mg 0.265mg 64%
Fiber 12.7g 51%
Polyunsaturated fat 0.113g 6.785g 44%
Zinc 5.04mg 0.68mg 40%
Iron 4.98mg 2.31mg 33%
Potassium 1254mg 159mg 32%
Phosphorus 381mg 190mg 27%
Magnesium 127mg 19mg 26%
Protein 19.87g 7.9g 24%
Cholesterol 0mg 69mg 23%
Vitamin B6 0.351mg 0.056mg 23%
Sodium 5mg 511mg 22%
Fats 0.53g 14.1g 21%
Vitamin B5 1.471mg 0.485mg 20%
Calcium 66mg 255mg 19%
Vitamin B1 0.455mg 0.263mg 16%
Saturated fat 0.191g 2.866g 12%
Vitamin B12 0µg 0.25µg 10%
Vitamin B2 0.22mg 0.347mg 10%
Carbs 62.9g 32.9g 10%
Monounsaturated fat 0.05g 3.521g 9%
Vitamin A 1µg 65µg 7%
Vitamin B3 2.63mg 2.073mg 3%
Calories 329kcal 291kcal 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 50.2g 32.9g N/A
Tryptophan 0.191mg 0.099mg 0%
Threonine 0.674mg 0.289mg 0%
Isoleucine 0.791mg 0.362mg 0%
Leucine 1.668mg 0.63mg 0%
Lysine 1.497mg 0.384mg 0%
Methionine 0.21mg 0.179mg 0%
Phenylalanine 1.052mg 0.395mg 0%
Valine 1.023mg 0.409mg 0%
Histidine 0.524mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g 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
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +151.5%
Contains more CarbsCarbs +91.2%
Contains more FatsFats +2560.4%
Contains more WaterWater +212.5%
~equal in Other ~3.1g

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +6942%
Contains more Poly. FatPolyunsaturated fat +5904.4%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.