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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 for 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.
  • Adzuki bean has a lower glycemic index (29) than wild rice raw (57).

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% 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% 0.33% 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 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 A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Wild rice raw DV% diff.
Folate 622µg 95µg 132%
Copper 1.094mg 0.524mg 63%
Iron 4.98mg 1.96mg 38%
Vitamin B1 0.455mg 0.115mg 28%
Vitamin B3 2.63mg 6.733mg 26%
Fiber 12.7g 6.2g 26%
Potassium 1254mg 427mg 24%
Manganese 1.73mg 1.329mg 17%
Magnesium 127mg 177mg 12%
Protein 19.87g 14.73g 10%
Zinc 5.04mg 5.96mg 8%
Vitamin B5 1.471mg 1.074mg 8%
Phosphorus 381mg 433mg 7%
Choline 35mg 6%
Calcium 66mg 21mg 5%
Vitamin E 0.82mg 5%
Carbs 62.9g 74.9g 4%
Polyunsaturated fat 0.113g 0.676g 4%
Vitamin B6 0.351mg 0.391mg 3%
Vitamin B2 0.22mg 0.262mg 3%
Vitamin K 1.9µg 2%
Calories 329kcal 357kcal 1%
Selenium 3.1µg 2.8µg 1%
Fats 0.53g 1.08g 1%
Net carbs 50.2g 68.7g N/A
Sugar 2.5g N/A
Sodium 5mg 7mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.191g 0.156g 0%
Monounsaturated fat 0.05g 0.159g 0%
Tryptophan 0.191mg 0.179mg 0%
Threonine 0.674mg 0.469mg 0%
Isoleucine 0.791mg 0.618mg 0%
Leucine 1.668mg 1.018mg 0%
Lysine 1.497mg 0.629mg 0%
Methionine 0.21mg 0.438mg 0%
Phenylalanine 1.052mg 0.721mg 0%
Valine 1.023mg 0.858mg 0%
Histidine 0.524mg 0.384mg 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
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%

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.