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Adzuki bean vs Bread - In-Depth Nutrition Comparison

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What are the main differences between Adzuki bean and Bread?

  • Adzuki bean is richer in Folate, Copper, Zinc, Fiber, Potassium, Phosphorus, and Vitamin B5, yet Bread is richer in Selenium, and Vitamin B3.
  • Adzuki bean's daily need coverage for Folate is 134% higher.
  • Adzuki bean has 6 times more Potassium than Bread. Adzuki bean has 1254mg of Potassium, while Bread has 223mg.
  • Adzuki bean contains less Sodium.

We used Beans, adzuki, mature seeds, raw and Bread, wheat, toasted types in this comparison.

Infographic

Adzuki bean vs Bread infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Bread
Contains more Iron +21.8%
Contains more Potassium +462.3%
Contains more Magnesium +115.3%
Contains more Copper +452.5%
Contains more Zinc +242.9%
Contains more Phosphorus +102.7%
Contains less Sodium -99.2%
Contains more Calcium +150%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +21.8%
Contains more Potassium +462.3%
Contains more Magnesium +115.3%
Contains more Copper +452.5%
Contains more Zinc +242.9%
Contains more Phosphorus +102.7%
Contains less Sodium -99.2%
Contains more Calcium +150%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Bread
Contains more Vitamin A +∞%
Contains more Vitamin B5 +222.6%
Contains more Vitamin B6 +129.4%
Contains more Folate +623.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +137.6%
Equal in Vitamin B1 - 0.439
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +222.6%
Contains more Vitamin B6 +129.4%
Contains more Folate +623.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +137.6%
Equal in Vitamin B1 - 0.439

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Adzuki bean
38
Bread
Mineral Summary Score
134
Adzuki bean
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
119%
Adzuki bean
78%
Bread
Carbohydrates
63%
Adzuki bean
56%
Bread
Fats
2%
Adzuki bean
20%
Bread

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Bread
Bread is cheaper (difference - $1.7)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.798g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Adzuki bean Bread Opinion
Calories 329 313 Adzuki bean
Protein 19.87 12.96 Adzuki bean
Fats 0.53 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 62.9 55.77 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 4.09 Adzuki bean
Calcium 66 165 Bread
Potassium 1254 223 Adzuki bean
Magnesium 127 59 Adzuki bean
Sugar 6.42 Adzuki bean
Fiber 12.7 4.7 Adzuki bean
Copper 1.094 0.198 Adzuki bean
Zinc 5.04 1.47 Adzuki bean
Starch
Phosphorus 381 188 Adzuki bean
Sodium 5 601 Adzuki bean
Vitamin A 17 0 Adzuki bean
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.455 0.439 Adzuki bean
Vitamin B2 0.22 0.382 Bread
Vitamin B3 2.63 6.25 Bread
Vitamin B5 1.471 0.456 Adzuki bean
Vitamin B6 0.351 0.153 Adzuki bean
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 622 86 Adzuki bean
Trans Fat 0 Bread
Saturated Fat 0.191 0.989 Adzuki bean
Monounsaturated Fat 0.05 1.019 Bread
Polyunsaturated fat 0.113 1.72 Bread
Tryptophan 0.191 0.092 Adzuki bean
Threonine 0.674 0.299 Adzuki bean
Isoleucine 0.791 0.258 Adzuki bean
Leucine 1.668 0.461 Adzuki bean
Lysine 1.497 0.215 Adzuki bean
Methionine 0.21 0.105 Adzuki bean
Phenylalanine 1.052 0.315 Adzuki bean
Valine 1.023 0.31 Adzuki bean
Histidine 0.524 0.15 Adzuki bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.