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  6. Adzuki bean vs. Wild rice raw

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

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How are Adzuki bean and Wild rice raw different?

  • Adzuki bean is higher in Folate, Copper, Iron, Vitamin B1, Fiber, Potassium, and Manganese, however, Wild rice raw is richer in Vitamin B3, Magnesium, and Zinc.
  • Daily need coverage for Folate from Adzuki bean is 132% higher.
  • Adzuki bean contains 4 times more Vitamin B1 than Wild rice raw. While Adzuki bean contains 0.455mg of Vitamin B1, Wild rice raw contains only 0.115mg.

Beans, adzuki, mature seeds, raw and Wild rice, raw are the varieties used in this article.

Infographic

Adzuki bean vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +193.7%
Contains more IronIron +154.1%
Contains more CopperCopper +108.8%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +30.2%
Contains more MagnesiumMagnesium +39.4%
Contains more ZincZinc +18.3%
Contains more PhosphorusPhosphorus +13.6%
~equal in Selenium ~2.8µg

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% 1% 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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +295.7%
Contains more Vitamin B5Vitamin B5 +37%
Contains more FolateFolate +554.7%
Contains more Vitamin AVitamin A +11.8%
Contains more Vitamin B2Vitamin B2 +19.1%
Contains more Vitamin B3Vitamin B3 +156%
Contains more Vitamin B6Vitamin B6 +11.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +34.9%
Contains more WaterWater +73.2%
Contains more OtherOther +113.1%
Contains more FatsFats +103.8%
Contains more CarbsCarbs +19.1%

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 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated Fat -18.3%
Contains more Mono. FatMonounsaturated Fat +218%
Contains more Poly. FatPolyunsaturated fat +498.2%

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 Wild rice raw
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Wild rice raw Opinion
Calories 329kcal 357kcal Wild rice raw
Protein 19.87g 14.73g Adzuki bean
Fats 0.53g 1.08g Wild rice raw
Net carbs 50.2g 68.7g Wild rice raw
Carbs 62.9g 74.9g Wild rice raw
Magnesium 127mg 177mg Wild rice raw
Calcium 66mg 21mg Adzuki bean
Potassium 1254mg 427mg Adzuki bean
Iron 4.98mg 1.96mg Adzuki bean
Sugar 2.5g Adzuki bean
Fiber 12.7g 6.2g Adzuki bean
Copper 1.094mg 0.524mg Adzuki bean
Zinc 5.04mg 5.96mg Wild rice raw
Phosphorus 381mg 433mg Wild rice raw
Sodium 5mg 7mg Adzuki bean
Vitamin A 17IU 19IU Wild rice raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.82mg Wild rice raw
Manganese 1.73mg 1.329mg Adzuki bean
Selenium 3.1µg 2.8µg Adzuki bean
Vitamin B1 0.455mg 0.115mg Adzuki bean
Vitamin B2 0.22mg 0.262mg Wild rice raw
Vitamin B3 2.63mg 6.733mg Wild rice raw
Vitamin B5 1.471mg 1.074mg Adzuki bean
Vitamin B6 0.351mg 0.391mg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Folate 622µg 95µg Adzuki bean
Choline 35mg Wild rice raw
Saturated Fat 0.191g 0.156g Wild rice raw
Monounsaturated Fat 0.05g 0.159g Wild rice raw
Polyunsaturated fat 0.113g 0.676g Wild rice raw
Tryptophan 0.191mg 0.179mg Adzuki bean
Threonine 0.674mg 0.469mg Adzuki bean
Isoleucine 0.791mg 0.618mg Adzuki bean
Leucine 1.668mg 1.018mg Adzuki bean
Lysine 1.497mg 0.629mg Adzuki bean
Methionine 0.21mg 0.438mg Wild rice raw
Phenylalanine 1.052mg 0.721mg Adzuki bean
Valine 1.023mg 0.858mg Adzuki bean
Histidine 0.524mg 0.384mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
37%
Wild rice raw
Minerals Daily Need Coverage Score
132%
Adzuki bean
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 28)
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.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.