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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" chart 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 less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
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 less Sodium -87.5%

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
:
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

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 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 6IU 0IU Adzuki bean
Vitamin E mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K µg 0µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
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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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
13
Rice
Mineral Summary Score
49
Adzuki bean
14
Rice

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
16%
Rice
Carbohydrates
25%
Adzuki bean
28%
Rice
Fats
0%
Adzuki bean
1%
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

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. 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.