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  6. Adzuki bean vs. Brown rice

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 from 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.

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

Infographic

Adzuki bean vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +174.5%
Contains more OtherOther +200%
Contains more FatsFats +870%
~equal in Carbs ~25.58g
~equal in Water ~70.27g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -86.2%
Contains more Mono. FatMonounsaturated Fat +4000%
Contains more Poly. FatPolyunsaturated fat +1642.9%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
47%
Adzuki bean
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.224g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
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 cheaper?
?
The foods are relatively equal in price ($2)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.