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.
The glycemic index of adzuki bean is lower.

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

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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.

Adzuki bean

Rice

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.

Adzuki bean

Rice

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 A ~0µg

~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	7.3g	0.4g	28%
Copper	0.298mg	0.069mg	25%
Phosphorus	168mg	43mg	18%
Folate	121µg	58µg	16%
Potassium	532mg	35mg	15%
Zinc	1.77mg	0.49mg	12%
Selenium	1.2µg	7.5µg	11%
Iron	2mg	1.2mg	10%
Protein	7.52g	2.69g	10%
Magnesium	52mg	12mg	10%
Vitamin B3	0.717mg	1.476mg	5%
Vitamin B2	0.064mg	0.013mg	4%
Vitamin B1	0.115mg	0.163mg	4%
Manganese	0.573mg	0.472mg	4%
Calcium	28mg	10mg	2%
Carbs	24.77g	28.17g	1%
Vitamin B5	0.43mg	0.39mg	1%
Calories	128kcal	130kcal	0%
Fats	0.1g	0.28g	0%
Net carbs	17.47g	27.77g	N/A
Sugar		0.05g	N/A
Sodium	8mg	1mg	0%
Vitamin E		0.04mg	0%
Vitamin B6	0.096mg	0.093mg	0%
Choline		2.1mg	0%
Saturated fat	0.036g	0.077g	0%
Monounsaturated fat	0.009g	0.088g	0%
Polyunsaturated fat	0.021g	0.076g	0%
Tryptophan	0.072mg	0.031mg	0%
Threonine	0.255mg	0.096mg	0%
Isoleucine	0.3mg	0.116mg	0%
Leucine	0.632mg	0.222mg	0%
Lysine	0.567mg	0.097mg	0%
Methionine	0.079mg	0.063mg	0%
Phenylalanine	0.398mg	0.144mg	0%
Valine	0.387mg	0.164mg	0%
Histidine	0.198mg	0.063mg	0%