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  6. Adzuki bean vs. White Bread

Adzuki bean vs. White Bread — In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and White Bread

  • Adzuki bean has more Folate, Copper, Manganese, Phosphorus, Fiber, Zinc, Potassium, and Magnesium, however, White Bread is richer in Selenium.
  • Adzuki bean covers your daily Folate needs 128% more than White Bread.
  • White Bread has 11 times less Copper than Adzuki bean. Adzuki bean has 1.094mg of Copper, while White Bread has 0.101mg.
  • Adzuki bean contains less Sodium.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Adzuki bean vs White Bread 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
8
:
2
White Bread
White Bread
Contains more Iron +38%
Contains more Magnesium +452.2%
Contains more Phosphorus +288.8%
Contains more Potassium +895.2%
Contains less Sodium -99%
Contains more Zinc +581.1%
Contains more Copper +983.2%
Contains more Manganese +222.8%
Contains more Calcium +118.2%
Contains more Selenium +609.7%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Iron +38%
Contains more Magnesium +452.2%
Contains more Phosphorus +288.8%
Contains more Potassium +895.2%
Contains less Sodium -99%
Contains more Zinc +581.1%
Contains more Copper +983.2%
Contains more Manganese +222.8%
Contains more Calcium +118.2%
Contains more Selenium +609.7%

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
4
:
5
White Bread
White Bread
Contains more Vitamin A +1600%
Contains more Vitamin B5 +174.4%
Contains more Vitamin B6 +303.4%
Contains more Folate +460.4%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B2 +10.5%
Contains more Vitamin B3 +81.7%
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%
White Bread
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% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +1600%
Contains more Vitamin B5 +174.4%
Contains more Vitamin B6 +303.4%
Contains more Folate +460.4%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B2 +10.5%
Contains more Vitamin B3 +81.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
White Bread
White Bread
Contains more Protein +124.5%
Contains more Carbs +27.3%
Contains more Other +64.6%
Contains more Fats +528.3%
Contains more Water +171%
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +124.5%
Contains more Carbs +27.3%
Contains more Other +64.6%
Contains more Fats +528.3%
Contains more Water +171%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
White Bread
White Bread
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +1098%
Contains more Polyunsaturated fat +1317.7%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +1098%
Contains more Polyunsaturated fat +1317.7%

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 White Bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 White Bread Opinion
Net carbs 50.2g 46.72g Adzuki bean
Protein 19.87g 8.85g Adzuki bean
Fats 0.53g 3.33g White Bread
Carbs 62.9g 49.42g Adzuki bean
Calories 329kcal 266kcal Adzuki bean
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Adzuki bean
Fiber 12.7g 2.7g Adzuki bean
Calcium 66mg 144mg White Bread
Iron 4.98mg 3.61mg Adzuki bean
Magnesium 127mg 23mg Adzuki bean
Phosphorus 381mg 98mg Adzuki bean
Potassium 1254mg 126mg Adzuki bean
Sodium 5mg 490mg Adzuki bean
Zinc 5.04mg 0.74mg Adzuki bean
Copper 1.094mg 0.101mg Adzuki bean
Manganese 1.73mg 0.536mg Adzuki bean
Selenium 3.1µg 22µg White Bread
Vitamin A 17IU 1IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin E 0.22mg White Bread
Vitamin B1 0.455mg 0.533mg White Bread
Vitamin B2 0.22mg 0.243mg White Bread
Vitamin B3 2.63mg 4.78mg White Bread
Vitamin B5 1.471mg 0.536mg Adzuki bean
Vitamin B6 0.351mg 0.087mg Adzuki bean
Folate 622µg 111µg Adzuki bean
Vitamin K 0.2µg White Bread
Tryptophan 0.191mg Adzuki bean
Threonine 0.674mg Adzuki bean
Isoleucine 0.791mg Adzuki bean
Leucine 1.668mg Adzuki bean
Lysine 1.497mg Adzuki bean
Methionine 0.21mg Adzuki bean
Phenylalanine 1.052mg Adzuki bean
Valine 1.023mg Adzuki bean
Histidine 0.524mg Adzuki bean
Trans Fat 0g 0.027g Adzuki bean
Saturated Fat 0.191g 0.698g Adzuki bean
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.05g 0.599g White Bread
Polyunsaturated fat 0.113g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
132%
Adzuki bean
56%
White Bread

Comparison summary

Which food is cheaper?
White Bread
White Bread is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 485mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.507g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 44)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.