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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.

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.
Contains more Calcium +211.1%
Contains more Iron +13.6%
Contains more Phosphorus +14.3%
Contains more Potassium +224.4%
Contains more Copper +44%
Contains more Manganese +79.8%
Contains more Selenium +2558.3%
Equal in Magnesium - 48
Equal in Sodium - 8
Equal in Zinc - 1.84
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +211.1%
Contains more Iron +13.6%
Contains more Phosphorus +14.3%
Contains more Potassium +224.4%
Contains more Copper +44%
Contains more Manganese +79.8%
Contains more Selenium +2558.3%
Equal in Magnesium - 48
Equal in Sodium - 8
Equal in Zinc - 1.84

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.
:
2
Wheat
Contains more Vitamin A +50%
Contains more Vitamin B1 +21.1%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +37.1%
Contains more Folate +1000%
Contains more Vitamin B3 +221.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin B1 +21.1%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +37.1%
Contains more Folate +1000%
Contains more Vitamin B3 +221.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.7%
Contains more Other +94.1%
Contains more Fats +730%
Contains more Carbs +11.4%
Equal in Water - 65.18
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
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 Protein +31.7%
Contains more Other +94.1%
Contains more Fats +730%
Contains more Carbs +11.4%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +1057.1%
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +1057.1%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Wheat Opinion
Net carbs 17.47g 23.3g Wheat
Protein 7.52g 5.71g Adzuki bean
Fats 0.1g 0.83g Wheat
Carbs 24.77g 27.6g Wheat
Calories 128kcal 132kcal Wheat
Sugar 3.07g Adzuki bean
Fiber 7.3g 4.3g Adzuki bean
Calcium 28mg 9mg Adzuki bean
Iron 2mg 1.76mg Adzuki bean
Magnesium 52mg 48mg Adzuki bean
Phosphorus 168mg 147mg Adzuki bean
Potassium 532mg 164mg Adzuki bean
Sodium 8mg 8mg
Zinc 1.77mg 1.84mg Wheat
Copper 0.298mg 0.207mg Adzuki bean
Manganese 0.573mg 1.03mg Wheat
Selenium 1.2µg 31.9µg Wheat
Vitamin A 6IU 4IU Adzuki bean
Vitamin E 0.24mg Wheat
Vitamin B1 0.115mg 0.095mg Adzuki bean
Vitamin B2 0.064mg 0.03mg Adzuki bean
Vitamin B3 0.717mg 2.305mg Wheat
Vitamin B5 0.43mg Adzuki bean
Vitamin B6 0.096mg 0.07mg Adzuki bean
Folate 121µg 11µg Adzuki bean
Tryptophan 0.072mg 0.051mg Adzuki bean
Threonine 0.255mg 0.172mg Adzuki bean
Isoleucine 0.3mg 0.22mg Adzuki bean
Leucine 0.632mg 0.432mg Adzuki bean
Lysine 0.567mg 0.161mg Adzuki bean
Methionine 0.079mg 0.097mg Wheat
Phenylalanine 0.398mg 0.3mg Adzuki bean
Valine 0.387mg 0.267mg Adzuki bean
Histidine 0.198mg 0.147mg Adzuki bean
Trans Fat 0g 0.002g Adzuki bean
Saturated Fat 0.036g 0.077g Adzuki bean
Monounsaturated Fat 0.009g 0.084g Wheat
Polyunsaturated fat 0.021g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Adzuki bean
9%
Wheat
Minerals Daily Need Coverage Score
47%
Adzuki bean
61%
Wheat

Comparison summary

Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.