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Adzuki bean vs. Wheat — In-Depth Nutrition Comparison

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Differences between adzuki bean and wheat

  • Adzuki bean has more folate, fiber, potassium, and copper, while wheat has more selenium, manganese, and vitamin B3.
  • Wheat's daily need coverage for selenium is 56% higher.
  • Wheat contains 11 times less folate than adzuki bean. Adzuki bean contains 121µg of folate, while wheat contains 11µg.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of wheat is 50.

The food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked.

Infographic

Adzuki bean vs Wheat 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%
Wheat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +211.1%
Contains more PotassiumPotassium +224.4%
Contains more IronIron +13.6%
Contains more CopperCopper +44%
Contains more PhosphorusPhosphorus +14.3%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +2558.3%
~equal in Magnesium ~48mg
~equal in Zinc ~1.84mg
~equal in Sodium ~8mg

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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Wheat
2
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more FolateFolate +1000%
Contains more Vitamin B3Vitamin B3 +221.5%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Wheat DV% diff.
Selenium 1.2µg 31.9µg 56%
Folate 121µg 11µg 28%
Manganese 0.573mg 1.03mg 20%
Fiber 7.3g 4.3g 12%
Potassium 532mg 164mg 11%
Copper 0.298mg 0.207mg 10%
Vitamin B3 0.717mg 2.305mg 10%
Vitamin B5 0.43mg 9%
Protein 7.52g 5.71g 4%
Iron 2mg 1.76mg 3%
Phosphorus 168mg 147mg 3%
Vitamin B2 0.064mg 0.03mg 3%
Calcium 28mg 9mg 2%
Vitamin B6 0.096mg 0.07mg 2%
Vitamin E 0.24mg 2%
Vitamin B1 0.115mg 0.095mg 2%
Magnesium 52mg 48mg 1%
Carbs 24.77g 27.6g 1%
Zinc 1.77mg 1.84mg 1%
Polyunsaturated fat 0.021g 0.243g 1%
Fats 0.1g 0.83g 1%
Calories 128kcal 132kcal 0%
Net carbs 17.47g 23.3g N/A
Sugar 3.07g N/A
Sodium 8mg 8mg 0%
Trans fat 0g 0.002g N/A
Saturated fat 0.036g 0.077g 0%
Monounsaturated fat 0.009g 0.084g 0%
Tryptophan 0.072mg 0.051mg 0%
Threonine 0.255mg 0.172mg 0%
Isoleucine 0.3mg 0.22mg 0%
Leucine 0.632mg 0.432mg 0%
Lysine 0.567mg 0.161mg 0%
Methionine 0.079mg 0.097mg 0%
Phenylalanine 0.398mg 0.3mg 0%
Valine 0.387mg 0.267mg 0%
Histidine 0.198mg 0.147mg 0%

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
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +31.7%
Contains more OtherOther +94.1%
Contains more FatsFats +730%
Contains more CarbsCarbs +11.4%
~equal in Water ~65.18g

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
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +1057.1%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.