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  6. Adzuki bean vs. Yogurt

Adzuki bean vs. Yogurt — In-Depth Nutrition Comparison

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What are the differences between Adzuki bean and Yogurt?

  • Adzuki bean is higher in Folate, Copper, Manganese, Iron, Fiber, Zinc, Vitamin B1, Phosphorus, and Potassium, yet Yogurt is higher in Vitamin B12.
  • Adzuki bean's daily need coverage for Folate is 154% more.

We used Beans, adzuki, mature seeds, raw and Yogurt, Greek, plain, nonfat types in this article.

Infographic

Adzuki bean vs Yogurt 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
Yogurt
Yogurt
Contains more Iron +7014.3%
Contains more Magnesium +1054.5%
Contains more Phosphorus +182.2%
Contains more Potassium +789.4%
Contains less Sodium -86.1%
Contains more Zinc +869.2%
Contains more Copper +6335.3%
Contains more Manganese +19122.2%
Contains more Calcium +66.7%
Contains more Selenium +212.9%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +7014.3%
Contains more Magnesium +1054.5%
Contains more Phosphorus +182.2%
Contains more Potassium +789.4%
Contains less Sodium -86.1%
Contains more Zinc +869.2%
Contains more Copper +6335.3%
Contains more Manganese +19122.2%
Contains more Calcium +66.7%
Contains more Selenium +212.9%

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
6
:
4
Yogurt
Yogurt
Contains more Vitamin A +325%
Contains more Vitamin B1 +1878.3%
Contains more Vitamin B3 +1164.4%
Contains more Vitamin B5 +344.4%
Contains more Vitamin B6 +457.1%
Contains more Folate +8785.7%
Contains more Vitamin B2 +26.4%
Contains more Vitamin B12 +∞%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +325%
Contains more Vitamin B1 +1878.3%
Contains more Vitamin B3 +1164.4%
Contains more Vitamin B5 +344.4%
Contains more Vitamin B6 +457.1%
Contains more Folate +8785.7%
Contains more Vitamin B2 +26.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
4
:
1
Yogurt
Yogurt
Contains more Protein +95%
Contains more Fats +35.9%
Contains more Carbs +1647.2%
Contains more Other +352.8%
Contains more Water +533.2%
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
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +95%
Contains more Fats +35.9%
Contains more Carbs +1647.2%
Contains more Other +352.8%
Contains more Water +533.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Yogurt
Yogurt
Contains more Polyunsaturated fat +841.7%
Contains less Saturated Fat -38.7%
Equal in Monounsaturated Fat - 0.053
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Polyunsaturated fat +841.7%
Contains less Saturated Fat -38.7%
Equal in Monounsaturated Fat - 0.053

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 Yogurt
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Yogurt Opinion
Net carbs 50.2g 3.6g Adzuki bean
Protein 19.87g 10.19g Adzuki bean
Fats 0.53g 0.39g Adzuki bean
Carbs 62.9g 3.6g Adzuki bean
Calories 329kcal 59kcal Adzuki bean
Sugar 3.24g Adzuki bean
Fiber 12.7g 0g Adzuki bean
Calcium 66mg 110mg Yogurt
Iron 4.98mg 0.07mg Adzuki bean
Magnesium 127mg 11mg Adzuki bean
Phosphorus 381mg 135mg Adzuki bean
Potassium 1254mg 141mg Adzuki bean
Sodium 5mg 36mg Adzuki bean
Zinc 5.04mg 0.52mg Adzuki bean
Copper 1.094mg 0.017mg Adzuki bean
Manganese 1.73mg 0.009mg Adzuki bean
Selenium 3.1µg 9.7µg Yogurt
Vitamin A 17IU 4IU Adzuki bean
Vitamin A RAE 1µg 1µg
Vitamin E 0.01mg Yogurt
Vitamin B1 0.455mg 0.023mg Adzuki bean
Vitamin B2 0.22mg 0.278mg Yogurt
Vitamin B3 2.63mg 0.208mg Adzuki bean
Vitamin B5 1.471mg 0.331mg Adzuki bean
Vitamin B6 0.351mg 0.063mg Adzuki bean
Folate 622µg 7µg Adzuki bean
Vitamin B12 0µg 0.75µg Yogurt
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
Cholesterol 0mg 5mg Adzuki bean
Trans Fat 0g 0.006g Adzuki bean
Saturated Fat 0.191g 0.117g Yogurt
Monounsaturated Fat 0.05g 0.053g Yogurt
Polyunsaturated fat 0.113g 0.012g Adzuki bean
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
132%
Adzuki bean
19%
Yogurt

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Adzuki bean
Adzuki bean is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.6)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.