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.

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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

Wheat

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.

Adzuki bean

Wheat

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			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%