Adzuki bean vs. Wheat — In-Depth Nutrition Comparison
Compare
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

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.
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% |
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
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
Protein:
7.52 g
Fats:
0.1 g
Carbs:
24.77 g
Water:
66.29 g
Other:
1.32 g
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
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.021 g
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% |