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Adzuki bean vs Maize - In-Depth Nutrition Comparison

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How are Adzuki bean and Maize different?

  • Adzuki bean is higher in Copper, Fiber, Folate, Iron, Manganese, Zinc, Phosphorus, and Potassium, however Maize is richer in Vitamin C, and Vitamin B3.
  • Daily need coverage for Copper from Adzuki bean is 27% higher.
  • Adzuki bean contains 4 times more Zinc than Maize. While Adzuki bean contains 1.77mg of Zinc, Maize contains only 0.46mg.

Beans, adzuki, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Adzuki bean vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1300%
Contains more Iron +284.6%
Contains more Magnesium +40.5%
Contains more Phosphorus +88.8%
Contains more Potassium +97%
Contains less Sodium -46.7%
Contains more Zinc +284.8%
Contains more Copper +451.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +1300%
Contains more Iron +284.6%
Contains more Magnesium +40.5%
Contains more Phosphorus +88.8%
Contains more Potassium +97%
Contains less Sodium -46.7%
Contains more Zinc +284.8%
Contains more Copper +451.9%

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
:
7
Maize
Contains more Vitamin B2 +16.4%
Contains more Folate +188.1%
Contains more Vitamin A +3016.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +146.9%
Contains more Vitamin B5 +66.7%
Equal in Vitamin B6 - 0.093
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B2 +16.4%
Contains more Folate +188.1%
Contains more Vitamin A +3016.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +146.9%
Contains more Vitamin B5 +66.7%
Equal in Vitamin B6 - 0.093

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 Maize
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Maize Opinion
Net carbs 17.47g 16.7g Adzuki bean
Protein 7.52g 3.27g Adzuki bean
Fats 0.1g 1.35g Maize
Carbs 24.77g 18.7g Adzuki bean
Calories 128kcal 86kcal Adzuki bean
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Adzuki bean
Fiber 7.3g 2g Adzuki bean
Calcium 28mg 2mg Adzuki bean
Iron 2mg 0.52mg Adzuki bean
Magnesium 52mg 37mg Adzuki bean
Phosphorus 168mg 89mg Adzuki bean
Potassium 532mg 270mg Adzuki bean
Sodium 8mg 15mg Adzuki bean
Zinc 1.77mg 0.46mg Adzuki bean
Copper 0.298mg 0.054mg Adzuki bean
Vitamin A 6IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.115mg 0.155mg Maize
Vitamin B2 0.064mg 0.055mg Adzuki bean
Vitamin B3 0.717mg 1.77mg Maize
Vitamin B5 0.43mg 0.717mg Maize
Vitamin B6 0.096mg 0.093mg Adzuki bean
Folate 121µg 42µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Maize
Tryptophan 0.072mg 0.023mg Adzuki bean
Threonine 0.255mg 0.129mg Adzuki bean
Isoleucine 0.3mg 0.129mg Adzuki bean
Leucine 0.632mg 0.348mg Adzuki bean
Lysine 0.567mg 0.137mg Adzuki bean
Methionine 0.079mg 0.067mg Adzuki bean
Phenylalanine 0.398mg 0.15mg Adzuki bean
Valine 0.387mg 0.185mg Adzuki bean
Histidine 0.198mg 0.089mg Adzuki bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.325g Adzuki bean
Monounsaturated Fat 0.009g 0.432g Maize
Polyunsaturated fat 0.021g 0.487g Maize

Which food is preferable for your diet?

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

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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
16
Adzuki bean
18
Maize
Mineral Summary Score
49
Adzuki bean
18
Maize

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
45%
Adzuki bean
20%
Maize
Carbohydrates
25%
Adzuki bean
19%
Maize
Fats
0%
Adzuki bean
6%
Maize

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.289g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 23)
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)

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/173728/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.