Adzuki bean vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between adzuki bean and arborio rice

Adzuki bean has more copper, phosphorus, folate, potassium, zinc, magnesium, manganese, and iron; however, arborio rice is higher in selenium.
Adzuki bean covers your daily copper needs 25% more than arborio rice.
Arborio rice contains 20 times less potassium than adzuki bean. Adzuki bean contains 532mg of potassium, while arborio rice contains 26mg.
The glycemic index of arborio rice is higher.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

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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

Arborio rice

Contains more MagnesiumMagnesium	+550%
Contains more CalciumCalcium	+2700%
Contains more PotassiumPotassium	+1946.2%
Contains more IronIron	+37%
Contains more CopperCopper	+313.9%
Contains more ZincZinc	+342.5%
Contains more PhosphorusPhosphorus	+409.1%
Contains more ManganeseManganese	+60.5%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+525%

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

Arborio rice

Contains more Vitamin B2Vitamin B2	+300%
Contains more Vitamin B6Vitamin B6	+62.7%
Contains more FolateFolate	+105.1%

Contains more Vitamin B1Vitamin B1	+42.6%
Contains more Vitamin B3Vitamin B3	+108.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.397mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	7.3g		29%
Copper	0.298mg	0.072mg	25%
Phosphorus	168mg	33mg	19%
Folate	121µg	59µg	16%
Potassium	532mg	26mg	15%
Zinc	1.77mg	0.4mg	12%
Selenium	1.2µg	7.5µg	11%
Protein	7.52g	2.36g	10%
Magnesium	52mg	8mg	10%
Manganese	0.573mg	0.357mg	9%
Iron	2mg	1.46mg	7%
Vitamin B3	0.717mg	1.493mg	5%
Vitamin B1	0.115mg	0.164mg	4%
Vitamin B2	0.064mg	0.016mg	4%
Calcium	28mg	1mg	3%
Vitamin B6	0.096mg	0.059mg	3%
Carbs	24.77g	28.73g	1%
Vitamin B5	0.43mg	0.397mg	1%
Calories	128kcal	130kcal	0%
Fats	0.1g	0.19g	0%
Net carbs	17.47g	28.73g	N/A
Sodium	8mg	0mg	0%
Saturated fat	0.036g	0.051g	0%
Monounsaturated fat	0.009g	0.058g	0%
Polyunsaturated fat	0.021g	0.05g	0%
Tryptophan	0.072mg	0.027mg	0%
Threonine	0.255mg	0.084mg	0%
Isoleucine	0.3mg	0.102mg	0%
Leucine	0.632mg	0.195mg	0%
Lysine	0.567mg	0.085mg	0%
Methionine	0.079mg	0.056mg	0%
Phenylalanine	0.398mg	0.126mg	0%
Valine	0.387mg	0.144mg	0%
Histidine	0.198mg	0.056mg	0%