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  6. Adzuki bean vs. Wheat Bread

Adzuki bean vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between Adzuki bean and Wheat Bread?

  • Adzuki bean is higher in Copper, and Fiber, yet Wheat Bread is higher in Selenium, Manganese, Vitamin B3, Vitamin B1, Iron, Vitamin B2, and Calcium.
  • Wheat Bread's daily need coverage for Selenium is 59% more.
  • Adzuki bean has 2 times more Fiber than Wheat Bread. While Adzuki bean has 7.3g of Fiber, Wheat Bread has only 4.7g.
  • The amount of Sodium in Adzuki bean is lower.

We used Beans, adzuki, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted types in this article.

Infographic

Adzuki bean vs Wheat Bread 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
4
:
6
Wheat Bread
Wheat Bread
Contains more Potassium +138.6%
Contains less Sodium -98.7%
Contains more Zinc +20.4%
Contains more Copper +50.5%
Contains more Calcium +489.3%
Contains more Iron +104.5%
Contains more Magnesium +13.5%
Contains more Phosphorus +11.9%
Contains more Manganese +140.3%
Contains more Selenium +2683.3%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +138.6%
Contains less Sodium -98.7%
Contains more Zinc +20.4%
Contains more Copper +50.5%
Contains more Calcium +489.3%
Contains more Iron +104.5%
Contains more Magnesium +13.5%
Contains more Phosphorus +11.9%
Contains more Manganese +140.3%
Contains more Selenium +2683.3%

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
2
:
8
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Folate +40.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +496.9%
Contains more Vitamin B3 +771.7%
Contains more Vitamin B6 +59.4%
Equal in Vitamin B5 - 0.456
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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Folate +40.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +496.9%
Contains more Vitamin B3 +771.7%
Contains more Vitamin B6 +59.4%
Equal in Vitamin B5 - 0.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +173.6%
Contains more Protein +72.3%
Contains more Fats +4170%
Contains more Carbs +125.2%
Contains more Other +109.8%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Water +173.6%
Contains more Protein +72.3%
Contains more Fats +4170%
Contains more Carbs +125.2%
Contains more Other +109.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +11222.2%
Contains more Polyunsaturated fat +8090.5%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +11222.2%
Contains more Polyunsaturated fat +8090.5%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Wheat Bread Opinion
Net carbs 17.47g 51.07g Wheat Bread
Protein 7.52g 12.96g Wheat Bread
Fats 0.1g 4.27g Wheat Bread
Carbs 24.77g 55.77g Wheat Bread
Calories 128kcal 313kcal Wheat Bread
Sugar 6.42g Adzuki bean
Fiber 7.3g 4.7g Adzuki bean
Calcium 28mg 165mg Wheat Bread
Iron 2mg 4.09mg Wheat Bread
Magnesium 52mg 59mg Wheat Bread
Phosphorus 168mg 188mg Wheat Bread
Potassium 532mg 223mg Adzuki bean
Sodium 8mg 601mg Adzuki bean
Zinc 1.77mg 1.47mg Adzuki bean
Copper 0.298mg 0.198mg Adzuki bean
Manganese 0.573mg 1.377mg Wheat Bread
Selenium 1.2µg 33.4µg Wheat Bread
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.115mg 0.439mg Wheat Bread
Vitamin B2 0.064mg 0.382mg Wheat Bread
Vitamin B3 0.717mg 6.25mg Wheat Bread
Vitamin B5 0.43mg 0.456mg Wheat Bread
Vitamin B6 0.096mg 0.153mg Wheat Bread
Folate 121µg 86µg Adzuki bean
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.072mg 0.092mg Wheat Bread
Threonine 0.255mg 0.299mg Wheat Bread
Isoleucine 0.3mg 0.258mg Adzuki bean
Leucine 0.632mg 0.461mg Adzuki bean
Lysine 0.567mg 0.215mg Adzuki bean
Methionine 0.079mg 0.105mg Wheat Bread
Phenylalanine 0.398mg 0.315mg Adzuki bean
Valine 0.387mg 0.31mg Adzuki bean
Histidine 0.198mg 0.15mg Adzuki bean
Saturated Fat 0.036g 0.989g Adzuki bean
Monounsaturated Fat 0.009g 1.019g Wheat Bread
Polyunsaturated fat 0.021g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Adzuki bean
38%
Wheat Bread
Minerals Daily Need Coverage Score
47%
Adzuki bean
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
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 - 593mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.953g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/173728/nutrients
  2. Wheat 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.