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  6. Adzuki bean vs. Corn raw

Adzuki bean vs. Corn raw — In-Depth Nutrition Comparison

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How are adzuki bean and corn raw different?

  • Adzuki bean is higher in copper, fiber, folate, iron, manganese, zinc, phosphorus, and potassium; however, corn raw is richer in vitamin C and vitamin B3.
  • Daily need coverage for copper for adzuki bean is 27% higher.
  • Adzuki bean contains 4 times more zinc than corn raw. While adzuki bean contains 1.77mg of zinc, corn raw contains only 0.46mg.
  • Adzuki bean has a lower glycemic index (29) than corn raw (52).

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

Infographic

Adzuki bean vs Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +40.5%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +97%
Contains more IronIron +284.6%
Contains more CopperCopper +451.9%
Contains more ZincZinc +284.8%
Contains more PhosphorusPhosphorus +88.8%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +251.5%
Contains more SeleniumSelenium +100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more FolateFolate +188.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B3Vitamin B3 +146.9%
Contains more Vitamin B5Vitamin B5 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Corn raw DV% diff.
Copper 0.298mg 0.054mg 27%
Fiber 7.3g 2g 21%
Folate 121µg 42µg 20%
Iron 2mg 0.52mg 19%
Manganese 0.573mg 0.163mg 18%
Zinc 1.77mg 0.46mg 12%
Phosphorus 168mg 89mg 11%
Protein 7.52g 3.27g 9%
Vitamin C 0mg 6.8mg 8%
Potassium 532mg 270mg 8%
Vitamin B3 0.717mg 1.77mg 7%
Vitamin B5 0.43mg 0.717mg 6%
Magnesium 52mg 37mg 4%
Choline 23mg 4%
Polyunsaturated fat 0.021g 0.487g 3%
Calcium 28mg 2mg 3%
Vitamin B1 0.115mg 0.155mg 3%
Starch 5.7g 2%
Carbs 24.77g 18.7g 2%
Fructose 1.94g 2%
Fats 0.1g 1.35g 2%
Calories 128kcal 86kcal 2%
Monounsaturated fat 0.009g 0.432g 1%
Saturated fat 0.036g 0.325g 1%
Vitamin B2 0.064mg 0.055mg 1%
Selenium 1.2µg 0.6µg 1%
Vitamin A 0µg 9µg 1%
Net carbs 17.47g 16.7g N/A
Sugar 6.26g N/A
Sodium 8mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin B6 0.096mg 0.093mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.072mg 0.023mg 0%
Threonine 0.255mg 0.129mg 0%
Isoleucine 0.3mg 0.129mg 0%
Leucine 0.632mg 0.348mg 0%
Lysine 0.567mg 0.137mg 0%
Methionine 0.079mg 0.067mg 0%
Phenylalanine 0.398mg 0.15mg 0%
Valine 0.387mg 0.185mg 0%
Histidine 0.198mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +130%
Contains more CarbsCarbs +32.5%
Contains more OtherOther +109.5%
Contains more FatsFats +1250%
Contains more WaterWater +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +4700%
Contains more Poly. FatPolyunsaturated fat +2219%

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. Corn raw - 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.