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  6. Adzuki bean vs. Yolk

Adzuki bean vs. Yolk — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and yolk?

  • Adzuki bean is richer in folate, copper, manganese, fiber, and potassium, yet yolk is richer in selenium, vitamin B12, and vitamin D.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Adzuki bean contains less saturated fat.
  • Yolk has a lower glycemic index than adzuki bean.

We used Beans, adzuki, mature seeds, raw and Egg, yolk, raw, fresh types in this comparison.

Infographic

Adzuki bean vs Yolk 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%
Yolk
Yolk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +2440%
Contains more PotassiumPotassium +1050.5%
Contains more IronIron +82.4%
Contains more CopperCopper +1320.8%
Contains more ZincZinc +119.1%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +3045.5%
Contains more CalciumCalcium +95.5%
Contains more SeleniumSelenium +1706.5%
~equal in Phosphorus ~390mg

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%
Yolk
Yolk
8
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B1Vitamin B1 +158.5%
Contains more Vitamin B3Vitamin B3 +10858.3%
Contains more FolateFolate +326%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.35mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 820.2mg 149%
Folate 622µg 146µg 119%
Copper 1.094mg 0.077mg 113%
Selenium 3.1µg 56µg 96%
Vitamin B12 0µg 1.95µg 81%
Manganese 1.73mg 0.055mg 73%
Fiber 12.7g 0g 51%
Saturated fat 0.191g 9.551g 43%
Vitamin A 1µg 381µg 42%
Fats 0.53g 26.54g 40%
Potassium 1254mg 109mg 34%
Vitamin B5 1.471mg 2.99mg 30%
Magnesium 127mg 5mg 29%
Monounsaturated fat 0.05g 11.738g 29%
Iron 4.98mg 2.73mg 28%
Polyunsaturated fat 0.113g 4.204g 27%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Zinc 5.04mg 2.3mg 25%
Vitamin B2 0.22mg 0.528mg 24%
Vitamin B1 0.455mg 0.176mg 23%
Carbs 62.9g 3.59g 20%
Vitamin E 2.58mg 17%
Vitamin B3 2.63mg 0.024mg 16%
Protein 19.87g 15.86g 8%
Calcium 66mg 129mg 6%
Sodium 5mg 48mg 2%
Vitamin K 0.7µg 1%
Phosphorus 381mg 390mg 1%
Calories 329kcal 322kcal 0%
Net carbs 50.2g 3.59g N/A
Sugar 0.56g N/A
Vitamin B6 0.351mg 0.35mg 0%
Tryptophan 0.191mg 0.177mg 0%
Threonine 0.674mg 0.687mg 0%
Isoleucine 0.791mg 0.866mg 0%
Leucine 1.668mg 1.399mg 0%
Lysine 1.497mg 1.217mg 0%
Methionine 0.21mg 0.378mg 0%
Phenylalanine 1.052mg 0.681mg 0%
Valine 1.023mg 0.949mg 0%
Histidine 0.524mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

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
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +25.3%
Contains more CarbsCarbs +1652.1%
Contains more OtherOther +91.8%
Contains more FatsFats +4907.5%
Contains more WaterWater +289.2%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +23376%
Contains more Poly. FatPolyunsaturated fat +3620.4%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.