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Adzuki bean vs Wheat - In-Depth Nutrition Comparison

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What are the differences between Adzuki bean and Wheat?

  • Adzuki bean is higher in Folate, Copper, Potassium, Iron, Vitamin B5 and Zinc, yet Wheat is higher in Selenium, Manganese, Vitamin B3 and Phosphorus.
  • Wheat's daily need coverage for Selenium is 157% more.
  • Adzuki bean has 14 times more Folate than Wheat. While Adzuki bean has 622µg of Folate, Wheat has only 43µg.

We used Beans, adzuki, mature seeds, raw and Wheat, durum types in this article.

Infographic

Adzuki bean vs Wheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Adzuki bean
Adzuki bean
5
:
3
Wheat
Wheat
Contains more Iron +41.5%
Contains more Calcium +94.1%
Contains more Potassium +191%
Contains more Copper +97.8%
Contains more Zinc +21.2%
Contains more Magnesium +13.4%
Contains more Phosphorus +33.3%
Contains less Sodium -60%
Adzuki bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +41.5%
Contains more Calcium +94.1%
Contains more Potassium +191%
Contains more Copper +97.8%
Contains more Zinc +21.2%
Contains more Magnesium +13.4%
Contains more Phosphorus +33.3%
Contains less Sodium -60%

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
Adzuki bean
Adzuki bean
5
:
2
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +57.3%
Contains more Folate +1346.5%
Contains more Vitamin B3 +156.2%
Contains more Vitamin B6 +19.4%
Equal in Vitamin B1 - 0.419
Adzuki bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +57.3%
Contains more Folate +1346.5%
Contains more Vitamin B3 +156.2%
Contains more Vitamin B6 +19.4%
Equal in Vitamin B1 - 0.419

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
71
Adzuki bean
37
Wheat
Mineral Summary Score
134
Adzuki bean
100
Wheat

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 the food
Protein
119%
Adzuki bean
82%
Wheat
Carbohydrates
63%
Adzuki bean
71%
Wheat
Fats
2%
Adzuki bean
11%
Wheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Wheat
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Adzuki bean Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.263g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 24)
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 contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Adzuki bean Wheat Opinion
Calories 329 339 Wheat
Protein 19.87 13.68 Adzuki bean
Fats 0.53 2.47 Wheat
Vitamin C 0 0
Carbs 62.9 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 3.52 Adzuki bean
Calcium 66 34 Adzuki bean
Potassium 1254 431 Adzuki bean
Magnesium 127 144 Wheat
Sugars
Fiber 12.7 Adzuki bean
Copper 1.094 0.553 Adzuki bean
Zinc 5.04 4.16 Adzuki bean
Starch
Phosphorus 381 508 Wheat
Sodium 5 2 Wheat
Vitamin A 17 0 Adzuki bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.455 0.419 Adzuki bean
Vitamin B2 0.22 0.121 Adzuki bean
Vitamin B3 2.63 6.738 Wheat
Vitamin B5 1.471 0.935 Adzuki bean
Vitamin B6 0.351 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folate 622 43 Adzuki bean
Trans Fat 0 Wheat
Saturated Fat 0.191 0.454 Adzuki bean
Monounsaturated Fat 0.05 0.344 Wheat
Polyunsaturated fat 0.113 0.978 Wheat
Tryptophan 0.191 0.176 Adzuki bean
Threonine 0.674 0.366 Adzuki bean
Isoleucine 0.791 0.533 Adzuki bean
Leucine 1.668 0.934 Adzuki bean
Lysine 1.497 0.303 Adzuki bean
Methionine 0.21 0.221 Wheat
Phenylalanine 1.052 0.681 Adzuki bean
Valine 1.023 0.594 Adzuki bean
Histidine 0.524 0.322 Adzuki bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.