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  6. Adzuki bean vs. Wheat

Adzuki bean vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and Wheat

  • Adzuki bean has more Folate, Copper, Iron, Fiber, Phosphorus, Potassium, Manganese, Vitamin B1, and Zinc, however, Wheat is richer in Selenium.
  • Adzuki bean covers your daily Folate needs 153% more than Wheat.
  • Wheat has 8 times less Potassium than Adzuki bean. Adzuki bean has 1254mg of Potassium, while Wheat has 164mg.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Adzuki bean vs Wheat 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
9
:
1
Wheat
Wheat
Contains more Calcium +633.3%
Contains more Iron +183%
Contains more Magnesium +164.6%
Contains more Phosphorus +159.2%
Contains more Potassium +664.6%
Contains less Sodium -37.5%
Contains more Zinc +173.9%
Contains more Copper +428.5%
Contains more Manganese +68%
Contains more Selenium +929%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +633.3%
Contains more Iron +183%
Contains more Magnesium +164.6%
Contains more Phosphorus +159.2%
Contains more Potassium +664.6%
Contains less Sodium -37.5%
Contains more Zinc +173.9%
Contains more Copper +428.5%
Contains more Manganese +68%
Contains more Selenium +929%

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
9
:
1
Wheat
Wheat
Contains more Vitamin A +325%
Contains more Vitamin B1 +378.9%
Contains more Vitamin B2 +633.3%
Contains more Vitamin B3 +14.1%
Contains more Vitamin B6 +401.4%
Contains more Folate +5554.5%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +325%
Contains more Vitamin B1 +378.9%
Contains more Vitamin B2 +633.3%
Contains more Vitamin B3 +14.1%
Contains more Vitamin B6 +401.4%
Contains more Folate +5554.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Wheat
Wheat
Contains more Protein +248%
Contains more Carbs +127.9%
Contains more Other +379.4%
Contains more Fats +56.6%
Contains more Water +385%
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +248%
Contains more Carbs +127.9%
Contains more Other +379.4%
Contains more Fats +56.6%
Contains more Water +385%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
0
:
3
Wheat
Wheat
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +68%
Contains more Polyunsaturated fat +115%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +68%
Contains more Polyunsaturated fat +115%

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 Wheat
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Wheat Opinion
Net carbs 50.2g 23.3g Adzuki bean
Protein 19.87g 5.71g Adzuki bean
Fats 0.53g 0.83g Wheat
Carbs 62.9g 27.6g Adzuki bean
Calories 329kcal 132kcal Adzuki bean
Sugar 3.07g Adzuki bean
Fiber 12.7g 4.3g Adzuki bean
Calcium 66mg 9mg Adzuki bean
Iron 4.98mg 1.76mg Adzuki bean
Magnesium 127mg 48mg Adzuki bean
Phosphorus 381mg 147mg Adzuki bean
Potassium 1254mg 164mg Adzuki bean
Sodium 5mg 8mg Adzuki bean
Zinc 5.04mg 1.84mg Adzuki bean
Copper 1.094mg 0.207mg Adzuki bean
Manganese 1.73mg 1.03mg Adzuki bean
Selenium 3.1µg 31.9µg Wheat
Vitamin A 17IU 4IU Adzuki bean
Vitamin A RAE 1µg Adzuki bean
Vitamin E 0.24mg Wheat
Vitamin B1 0.455mg 0.095mg Adzuki bean
Vitamin B2 0.22mg 0.03mg Adzuki bean
Vitamin B3 2.63mg 2.305mg Adzuki bean
Vitamin B5 1.471mg Adzuki bean
Vitamin B6 0.351mg 0.07mg Adzuki bean
Folate 622µg 11µg Adzuki bean
Tryptophan 0.191mg 0.051mg Adzuki bean
Threonine 0.674mg 0.172mg Adzuki bean
Isoleucine 0.791mg 0.22mg Adzuki bean
Leucine 1.668mg 0.432mg Adzuki bean
Lysine 1.497mg 0.161mg Adzuki bean
Methionine 0.21mg 0.097mg Adzuki bean
Phenylalanine 1.052mg 0.3mg Adzuki bean
Valine 1.023mg 0.267mg Adzuki bean
Histidine 0.524mg 0.147mg Adzuki bean
Trans Fat 0g 0.002g Adzuki bean
Saturated Fat 0.191g 0.077g Wheat
Monounsaturated Fat 0.05g 0.084g Wheat
Polyunsaturated fat 0.113g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
132%
Adzuki bean
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.114g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.