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  6. Adzuki bean vs. Winter melon

Adzuki bean vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between adzuki bean and winter melon

  • Winter melon contains less folate, copper, manganese, iron, phosphorus, zinc, fiber, potassium, vitamin B1, and magnesium than adzuki bean.
  • Daily need coverage for folate for adzuki bean is 154% higher.
  • Winter melon has 209 times less potassium than adzuki bean. Adzuki bean has 1254mg of potassium, while winter melon has 6mg.

Food types used in this article are Beans, adzuki, mature seeds, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Adzuki bean vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +1170%
Contains more CalciumCalcium +247.4%
Contains more PotassiumPotassium +20800%
Contains more IronIron +1145%
Contains more CopperCopper +4656.5%
Contains more ZincZinc +726.2%
Contains more PhosphorusPhosphorus +1905.3%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +2882.8%
Contains more SeleniumSelenium +1450%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1037.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +557.5%
Contains more Vitamin B5Vitamin B5 +1006%
Contains more Vitamin B6Vitamin B6 +902.9%
Contains more FolateFolate +12340%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Winter melon DV% diff.
Folate 622µg 5µg 154%
Copper 1.094mg 0.023mg 119%
Manganese 1.73mg 0.058mg 73%
Iron 4.98mg 0.4mg 57%
Phosphorus 381mg 19mg 52%
Zinc 5.04mg 0.61mg 40%
Protein 19.87g 0.4g 39%
Fiber 12.7g 2.9g 39%
Potassium 1254mg 6mg 37%
Vitamin B1 0.455mg 0.04mg 35%
Magnesium 127mg 10mg 28%
Vitamin B5 1.471mg 0.133mg 27%
Vitamin B6 0.351mg 0.035mg 24%
Carbs 62.9g 3g 20%
Calories 329kcal 13kcal 16%
Vitamin B3 2.63mg 0.4mg 14%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.22mg 0.11mg 8%
Sodium 5mg 111mg 5%
Selenium 3.1µg 0.2µg 5%
Calcium 66mg 19mg 5%
Fats 0.53g 0.2g 1%
Saturated fat 0.191g 0.016g 1%
Net carbs 50.2g 0.1g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.05g 0.037g 0%
Polyunsaturated fat 0.113g 0.087g 0%
Tryptophan 0.191mg 0.002mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0.009mg 0%
Methionine 0.21mg 0.003mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +4867.5%
Contains more FatsFats +165%
Contains more CarbsCarbs +1996.7%
Contains more OtherOther +986.7%
Contains more WaterWater +615%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +29.9%
Contains less Sat. FatSaturated fat -91.6%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.