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  6. Adzuki bean vs. Rice

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.
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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +1420%
Contains more IronIron +66.7%
Contains more CopperCopper +331.9%
Contains more ZincZinc +261.2%
Contains more PhosphorusPhosphorus +290.7%
Contains more ManganeseManganese +21.4%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +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.
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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +392.3%
Contains more FolateFolate +108.6%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B3Vitamin B3 +105.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Rice
Rice
3
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 ProteinProtein +179.6%
Contains more OtherOther +214.3%
Contains more FatsFats +180%
Contains more CarbsCarbs +13.7%
~equal in Water ~68.44g

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
Rice
Rice
2
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated Fat -53.2%
Contains more Mono. FatMonounsaturated Fat +877.8%
Contains more Poly. FatPolyunsaturated 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
Calories 128kcal 130kcal Rice
Protein 7.52g 2.69g Adzuki bean
Fats 0.1g 0.28g Rice
Net carbs 17.47g 27.77g Rice
Carbs 24.77g 28.17g Rice
Magnesium 52mg 12mg Adzuki bean
Calcium 28mg 10mg Adzuki bean
Potassium 532mg 35mg Adzuki bean
Iron 2mg 1.2mg Adzuki bean
Sugar 0.05g Adzuki bean
Fiber 7.3g 0.4g Adzuki bean
Copper 0.298mg 0.069mg Adzuki bean
Zinc 1.77mg 0.49mg Adzuki bean
Phosphorus 168mg 43mg Adzuki bean
Sodium 8mg 1mg Rice
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.04mg Rice
Manganese 0.573mg 0.472mg Adzuki bean
Selenium 1.2µg 7.5µg 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
Choline 2.1mg Rice
Saturated Fat 0.036g 0.077g Adzuki bean
Monounsaturated Fat 0.009g 0.088g Rice
Polyunsaturated fat 0.021g 0.076g Rice
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Adzuki bean
12%
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.