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  6. Adzuki bean vs. Wild rice

Adzuki bean vs. Wild rice — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and wild rice

  • The amount of folate, copper, manganese, iron, fiber, phosphorus, potassium, zinc, vitamin B1, and vitamin B5 in adzuki bean is higher than in wild rice.
  • Adzuki bean covers your daily folate needs 149% more than wild rice.
  • Wild rice has 12 times less potassium than adzuki bean. Adzuki bean has 1254mg of potassium, while wild rice has 101mg.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Wild rice, cooked.

Infographic

Adzuki bean vs Wild rice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +296.9%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +1141.6%
Contains more IronIron +730%
Contains more CopperCopper +804.1%
Contains more ZincZinc +276.1%
Contains more PhosphorusPhosphorus +364.6%
Contains more ManganeseManganese +513.5%
Contains more SeleniumSelenium +287.5%
Contains less SodiumSodium -40%

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%
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +775%
Contains more Vitamin B2Vitamin B2 +152.9%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin B5Vitamin B5 +855.2%
Contains more Vitamin B6Vitamin B6 +160%
Contains more FolateFolate +2292.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Wild rice DV% diff.
Folate 622µg 26µg 149%
Copper 1.094mg 0.121mg 108%
Manganese 1.73mg 0.282mg 63%
Iron 4.98mg 0.6mg 55%
Fiber 12.7g 1.8g 44%
Phosphorus 381mg 82mg 43%
Potassium 1254mg 101mg 34%
Zinc 5.04mg 1.34mg 34%
Vitamin B1 0.455mg 0.052mg 34%
Protein 19.87g 3.99g 32%
Vitamin B5 1.471mg 0.154mg 26%
Magnesium 127mg 32mg 23%
Vitamin B6 0.351mg 0.135mg 17%
Carbs 62.9g 21.34g 14%
Calories 329kcal 101kcal 11%
Vitamin B2 0.22mg 0.087mg 10%
Vitamin B3 2.63mg 1.287mg 8%
Calcium 66mg 3mg 6%
Selenium 3.1µg 0.8µg 4%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Polyunsaturated fat 0.113g 0.213g 1%
Saturated fat 0.191g 0.049g 1%
Fats 0.53g 0.34g 0%
Net carbs 50.2g 19.54g N/A
Sugar 0.73g N/A
Sodium 5mg 3mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.05g 0.05g 0%
Tryptophan 0.191mg 0.049mg 0%
Threonine 0.674mg 0.127mg 0%
Isoleucine 0.791mg 0.167mg 0%
Leucine 1.668mg 0.276mg 0%
Lysine 1.497mg 0.17mg 0%
Methionine 0.21mg 0.119mg 0%
Phenylalanine 1.052mg 0.195mg 0%
Valine 1.023mg 0.232mg 0%
Histidine 0.524mg 0.104mg 0%
Fructose 0.2g 0%

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +398%
Contains more FatsFats +55.9%
Contains more CarbsCarbs +194.8%
Contains more OtherOther +715%
Contains more WaterWater +450.1%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Poly. FatPolyunsaturated fat +88.5%
~equal in Monounsaturated fat ~0.05g

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.