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  6. Adzuki bean vs. Wheat

Adzuki bean vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Adzuki bean and Wheat ?

  • Adzuki bean is higher in Folate, Copper, Potassium, Iron, Vitamin B5, and Zinc, yet Wheat is higher in Selenium, Manganese, Vitamin B3, and Phosphorus.
  • Wheat 's daily need coverage for Selenium is 157% more.
  • Adzuki bean has 14 times more Folate than Wheat . While Adzuki bean has 622µg of Folate, Wheat has only 43µg.

We used Beans, adzuki, mature seeds, raw and Wheat, durum types in this article.

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
5
:
5
Wheat
Wheat
Contains more Calcium +94.1%
Contains more Iron +41.5%
Contains more Potassium +191%
Contains more Zinc +21.2%
Contains more Copper +97.8%
Contains more Magnesium +13.4%
Contains more Phosphorus +33.3%
Contains less Sodium -60%
Contains more Manganese +74.1%
Contains more Selenium +2783.9%
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 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +94.1%
Contains more Iron +41.5%
Contains more Potassium +191%
Contains more Zinc +21.2%
Contains more Copper +97.8%
Contains more Magnesium +13.4%
Contains more Phosphorus +33.3%
Contains less Sodium -60%
Contains more Manganese +74.1%
Contains more Selenium +2783.9%

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
5
:
2
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +57.3%
Contains more Folate +1346.5%
Contains more Vitamin B3 +156.2%
Contains more Vitamin B6 +19.4%
Equal in Vitamin B1 - 0.419
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +57.3%
Contains more Folate +1346.5%
Contains more Vitamin B3 +156.2%
Contains more Vitamin B6 +19.4%
Equal in Vitamin B1 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Wheat
Wheat
Contains more Protein +45.2%
Contains more Water +22.9%
Contains more Other +83.1%
Contains more Fats +366%
Contains more Carbs +13.1%
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +45.2%
Contains more Water +22.9%
Contains more Other +83.1%
Contains more Fats +366%
Contains more Carbs +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Wheat
Wheat
Contains less Saturated Fat -57.9%
Contains more Monounsaturated Fat +588%
Contains more Polyunsaturated fat +765.5%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -57.9%
Contains more Monounsaturated Fat +588%
Contains more Polyunsaturated fat +765.5%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Wheat Opinion
Net carbs 50.2g 71.13g Wheat
Protein 19.87g 13.68g Adzuki bean
Fats 0.53g 2.47g Wheat
Carbs 62.9g 71.13g Wheat
Calories 329kcal 339kcal Wheat
Fiber 12.7g Adzuki bean
Calcium 66mg 34mg Adzuki bean
Iron 4.98mg 3.52mg Adzuki bean
Magnesium 127mg 144mg Wheat
Phosphorus 381mg 508mg Wheat
Potassium 1254mg 431mg Adzuki bean
Sodium 5mg 2mg Wheat
Zinc 5.04mg 4.16mg Adzuki bean
Copper 1.094mg 0.553mg Adzuki bean
Manganese 1.73mg 3.012mg Wheat
Selenium 3.1µg 89.4µg Wheat
Vitamin A 17IU 0IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin B1 0.455mg 0.419mg Adzuki bean
Vitamin B2 0.22mg 0.121mg Adzuki bean
Vitamin B3 2.63mg 6.738mg Wheat
Vitamin B5 1.471mg 0.935mg Adzuki bean
Vitamin B6 0.351mg 0.419mg Wheat
Folate 622µg 43µg Adzuki bean
Tryptophan 0.191mg 0.176mg Adzuki bean
Threonine 0.674mg 0.366mg Adzuki bean
Isoleucine 0.791mg 0.533mg Adzuki bean
Leucine 1.668mg 0.934mg Adzuki bean
Lysine 1.497mg 0.303mg Adzuki bean
Methionine 0.21mg 0.221mg Wheat
Phenylalanine 1.052mg 0.681mg Adzuki bean
Valine 1.023mg 0.594mg Adzuki bean
Histidine 0.524mg 0.322mg Adzuki bean
Saturated Fat 0.191g 0.454g Adzuki bean
Monounsaturated Fat 0.05g 0.344g Wheat
Polyunsaturated fat 0.113g 0.978g 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
37%
Wheat
Minerals Daily Need Coverage Score
132%
Adzuki bean
168%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.263g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 21)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.