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  6. Adzuki bean vs. Dried fruit

Adzuki bean vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Dried fruit

  • Adzuki bean has more Folate, Manganese, Phosphorus, Zinc, and Vitamin B1, however, Dried fruit has more Vitamin A RAE, Potassium, Vitamin B3, and Iron.
  • Daily need coverage for Folate from Adzuki bean is 28% higher.
  • Dried fruit has 8 times less Vitamin B1 than Adzuki bean. Adzuki bean has 0.115mg of Vitamin B1, while Dried fruit has 0.015mg.

Food types used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Adzuki bean vs Dried fruit 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
5
:
5
Dried fruit
Dried fruit
Contains more Magnesium +62.5%
Contains more Phosphorus +136.6%
Contains less Sodium -20%
Contains more Zinc +353.8%
Contains more Manganese +143.8%
Contains more Calcium +96.4%
Contains more Iron +33%
Contains more Potassium +118.4%
Contains more Copper +15.1%
Contains more Selenium +83.3%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +62.5%
Contains more Phosphorus +136.6%
Contains less Sodium -20%
Contains more Zinc +353.8%
Contains more Manganese +143.8%
Contains more Calcium +96.4%
Contains more Iron +33%
Contains more Potassium +118.4%
Contains more Copper +15.1%
Contains more Selenium +83.3%

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
Dried fruit
Dried fruit
Contains more Vitamin B1 +666.7%
Contains more Folate +1110%
Contains more Vitamin A +59966.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B3 +261.1%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +49%
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +666.7%
Contains more Folate +1110%
Contains more Vitamin A +59966.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B3 +261.1%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +49%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
2
:
3
Dried fruit
Dried fruit
Contains more Protein +121.8%
Contains more Water +114.6%
Contains more Fats +410%
Contains more Carbs +152.9%
Contains more Other +94.7%
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +121.8%
Contains more Water +114.6%
Contains more Fats +410%
Contains more Carbs +152.9%
Contains more Other +94.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
0
:
3
Dried fruit
Dried fruit
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +722.2%
Contains more Polyunsaturated fat +252.4%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +722.2%
Contains more Polyunsaturated fat +252.4%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Dried fruit Opinion
Net carbs 17.47g 55.34g Dried fruit
Protein 7.52g 3.39g Adzuki bean
Fats 0.1g 0.51g Dried fruit
Carbs 24.77g 62.64g Dried fruit
Calories 128kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Adzuki bean
Fiber 7.3g 7.3g
Calcium 28mg 55mg Dried fruit
Iron 2mg 2.66mg Dried fruit
Magnesium 52mg 32mg Adzuki bean
Phosphorus 168mg 71mg Adzuki bean
Potassium 532mg 1162mg Dried fruit
Sodium 8mg 10mg Adzuki bean
Zinc 1.77mg 0.39mg Adzuki bean
Copper 0.298mg 0.343mg Dried fruit
Manganese 0.573mg 0.235mg Adzuki bean
Selenium 1.2µg 2.2µg Dried fruit
Vitamin A 6IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.115mg 0.015mg Adzuki bean
Vitamin B2 0.064mg 0.074mg Dried fruit
Vitamin B3 0.717mg 2.589mg Dried fruit
Vitamin B5 0.43mg 0.516mg Dried fruit
Vitamin B6 0.096mg 0.143mg Dried fruit
Folate 121µg 10µg Adzuki bean
Vitamin K 3.1µg Dried fruit
Tryptophan 0.072mg 0.016mg Adzuki bean
Threonine 0.255mg 0.073mg Adzuki bean
Isoleucine 0.3mg 0.063mg Adzuki bean
Leucine 0.632mg 0.105mg Adzuki bean
Lysine 0.567mg 0.083mg Adzuki bean
Methionine 0.079mg 0.015mg Adzuki bean
Phenylalanine 0.398mg 0.062mg Adzuki bean
Valine 0.387mg 0.078mg Adzuki bean
Histidine 0.198mg 0.047mg Adzuki bean
Saturated Fat 0.036g 0.017g Dried fruit
Monounsaturated Fat 0.009g 0.074g Dried fruit
Polyunsaturated fat 0.021g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Dried fruit
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%
Dried fruit
Minerals Daily Need Coverage Score
47%
Adzuki bean
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.019g)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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/173728/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.