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Adzuki bean vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Adzuki bean and Rice?

  • Adzuki bean is higher in Fiber, Copper, Phosphorus, Folate, Potassium, Zinc, Iron, and Magnesium, yet Rice is higher in Selenium.
  • Adzuki bean's daily need coverage for Fiber is 28% more.
  • Adzuki bean has 15 times more Potassium than Rice. While Adzuki bean has 532mg of Potassium, Rice has only 35mg.

We used Beans, adzuki, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Adzuki bean vs Rice 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.
Contains more Calcium +180%
Contains more Iron +66.7%
Contains more Magnesium +333.3%
Contains more Phosphorus +290.7%
Contains more Potassium +1420%
Contains more Zinc +261.2%
Contains more Copper +331.9%
Contains more Manganese +21.4%
Contains less Sodium -87.5%
Contains more Selenium +525%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +180%
Contains more Iron +66.7%
Contains more Magnesium +333.3%
Contains more Phosphorus +290.7%
Contains more Potassium +1420%
Contains more Zinc +261.2%
Contains more Copper +331.9%
Contains more Manganese +21.4%
Contains less Sodium -87.5%
Contains more Selenium +525%

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.
:
4
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B5 +10.3%
Contains more Folate +108.6%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B3 +105.9%
Equal in Vitamin B5 - 0.39
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 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B5 +10.3%
Contains more Folate +108.6%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B3 +105.9%
Equal in Vitamin B5 - 0.39
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +179.6%
Contains more Other +214.3%
Contains more Fats +180%
Contains more Carbs +13.7%
Equal in Water - 68.44
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +179.6%
Contains more Other +214.3%
Contains more Fats +180%
Contains more Carbs +13.7%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +877.8%
Contains more Polyunsaturated fat +261.9%
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +877.8%
Contains more Polyunsaturated fat +261.9%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Rice Opinion
Net carbs 17.47g 27.77g Rice
Protein 7.52g 2.69g Adzuki bean
Fats 0.1g 0.28g Rice
Carbs 24.77g 28.17g Rice
Calories 128kcal 130kcal Rice
Sugar 0.05g Adzuki bean
Fiber 7.3g 0.4g Adzuki bean
Calcium 28mg 10mg Adzuki bean
Iron 2mg 1.2mg Adzuki bean
Magnesium 52mg 12mg Adzuki bean
Phosphorus 168mg 43mg Adzuki bean
Potassium 532mg 35mg Adzuki bean
Sodium 8mg 1mg Rice
Zinc 1.77mg 0.49mg Adzuki bean
Copper 0.298mg 0.069mg Adzuki bean
Manganese 0.573mg 0.472mg Adzuki bean
Selenium 1.2µg 7.5µg Rice
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.04mg Rice
Vitamin B1 0.115mg 0.163mg Rice
Vitamin B2 0.064mg 0.013mg Adzuki bean
Vitamin B3 0.717mg 1.476mg Rice
Vitamin B5 0.43mg 0.39mg Adzuki bean
Vitamin B6 0.096mg 0.093mg Adzuki bean
Folate 121µg 58µg Adzuki bean
Tryptophan 0.072mg 0.031mg Adzuki bean
Threonine 0.255mg 0.096mg Adzuki bean
Isoleucine 0.3mg 0.116mg Adzuki bean
Leucine 0.632mg 0.222mg Adzuki bean
Lysine 0.567mg 0.097mg Adzuki bean
Methionine 0.079mg 0.063mg Adzuki bean
Phenylalanine 0.398mg 0.144mg Adzuki bean
Valine 0.387mg 0.164mg Adzuki bean
Histidine 0.198mg 0.063mg Adzuki bean
Saturated Fat 0.036g 0.077g Adzuki bean
Monounsaturated Fat 0.009g 0.088g Rice
Polyunsaturated fat 0.021g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Rice
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
13%
Rice
Minerals Daily Need Coverage Score
47%
Adzuki bean
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 7mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 31)
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.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.