Adzuki bean vs. Brown rice — In-Depth Nutrition Comparison

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How are adzuki bean and brown rice different?

Adzuki bean is higher in folate, fiber, copper, iron, potassium, zinc, and phosphorus; however, brown rice is richer in manganese, vitamin B3, and selenium.
Daily need coverage for folate for adzuki bean is 28% higher.
Adzuki bean contains 6 times more potassium than brown rice. While adzuki bean contains 532mg of potassium, brown rice contains only 86mg.
Adzuki bean has a lower glycemic index (29) than brown rice (66).

Beans, adzuki, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked are the varieties used 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

Brown rice

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+833.3%
Contains more PotassiumPotassium	+518.6%
Contains more IronIron	+257.1%
Contains more CopperCopper	+181.1%
Contains more ZincZinc	+149.3%
Contains more PhosphorusPhosphorus	+63.1%

Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+70%
Contains more SeleniumSelenium	+383.3%

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

Brown rice

Contains more Vitamin B5Vitamin B5	+13.2%
Contains more FolateFolate	+1244.4%

Contains more Vitamin B1Vitamin B1	+54.8%
Contains more Vitamin B3Vitamin B3	+257.2%
Contains more Vitamin B6Vitamin B6	+28.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	121µg	9µg	28%
Fiber	7.3g	1.6g	23%
Copper	0.298mg	0.106mg	21%
Iron	2mg	0.56mg	18%
Manganese	0.573mg	0.974mg	17%
Potassium	532mg	86mg	13%
Vitamin B3	0.717mg	2.561mg	12%
Protein	7.52g	2.74g	10%
Starch		24.79g	10%
Zinc	1.77mg	0.71mg	10%
Phosphorus	168mg	103mg	9%
Selenium	1.2µg	5.8µg	8%
Vitamin B1	0.115mg	0.178mg	5%
Calcium	28mg	3mg	3%
Magnesium	52mg	39mg	3%
Polyunsaturated fat	0.021g	0.366g	2%
Choline		9.2mg	2%
Vitamin B6	0.096mg	0.123mg	2%
Vitamin B5	0.43mg	0.38mg	1%
Saturated fat	0.036g	0.26g	1%
Vitamin E		0.17mg	1%
Monounsaturated fat	0.009g	0.369g	1%
Fats	0.1g	0.97g	1%
Calories	128kcal	123kcal	0%
Carbs	24.77g	25.58g	0%
Net carbs	17.47g	23.98g	N/A
Sugar		0.24g	N/A
Sodium	8mg	4mg	0%
Vitamin B2	0.064mg	0.069mg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.072mg	0.033mg	0%
Threonine	0.255mg	0.095mg	0%
Isoleucine	0.3mg	0.109mg	0%
Leucine	0.632mg	0.214mg	0%
Lysine	0.567mg	0.099mg	0%
Methionine	0.079mg	0.058mg	0%
Phenylalanine	0.398mg	0.133mg	0%
Valine	0.387mg	0.151mg	0%
Histidine	0.198mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A