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  6. Adzuki bean vs. Wheat

Adzuki bean vs. Wheat — In-Depth Nutrition Comparison

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How are adzuki bean and wheat different?

  • Adzuki bean is richer in folate, while wheat is higher in selenium, manganese, phosphorus, vitamin B3, copper, vitamin B1, vitamin B6, magnesium, and zinc.
  • Wheat covers your daily need for selenium, 160% more than adzuki bean.
  • Adzuki bean contains 3 times more folate than wheat . Adzuki bean contains 121µg of folate, while wheat contains 43µg.
  • Wheat has a higher glycemic index (50) than adzuki bean (29).

Beans, adzuki, mature seeds, cooked, boiled, without salt and Wheat, durum types were used in this article.

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more PotassiumPotassium +23.4%
Contains more MagnesiumMagnesium +176.9%
Contains more CalciumCalcium +21.4%
Contains more IronIron +76%
Contains more CopperCopper +85.6%
Contains more ZincZinc +135%
Contains more PhosphorusPhosphorus +202.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +425.7%
Contains more SeleniumSelenium +7350%

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%
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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more FolateFolate +181.4%
Contains more Vitamin B1Vitamin B1 +264.3%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +839.7%
Contains more Vitamin B5Vitamin B5 +117.4%
Contains more Vitamin B6Vitamin B6 +336.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~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 89.4µg 160%
Manganese 0.573mg 3.012mg 106%
Phosphorus 168mg 508mg 49%
Vitamin B3 0.717mg 6.738mg 38%
Fiber 7.3g 29%
Copper 0.298mg 0.553mg 28%
Vitamin B1 0.115mg 0.419mg 25%
Vitamin B6 0.096mg 0.419mg 25%
Zinc 1.77mg 4.16mg 22%
Magnesium 52mg 144mg 22%
Folate 121µg 43µg 20%
Iron 2mg 3.52mg 19%
Carbs 24.77g 71.13g 15%
Protein 7.52g 13.68g 12%
Calories 128kcal 339kcal 11%
Vitamin B5 0.43mg 0.935mg 10%
Polyunsaturated fat 0.021g 0.978g 6%
Vitamin B2 0.064mg 0.121mg 4%
Fats 0.1g 2.47g 4%
Potassium 532mg 431mg 3%
Saturated fat 0.036g 0.454g 2%
Calcium 28mg 34mg 1%
Monounsaturated fat 0.009g 0.344g 1%
Net carbs 17.47g 71.13g N/A
Sodium 8mg 2mg 0%
Tryptophan 0.072mg 0.176mg 0%
Threonine 0.255mg 0.366mg 0%
Isoleucine 0.3mg 0.533mg 0%
Leucine 0.632mg 0.934mg 0%
Lysine 0.567mg 0.303mg 0%
Methionine 0.079mg 0.221mg 0%
Phenylalanine 0.398mg 0.681mg 0%
Valine 0.387mg 0.594mg 0%
Histidine 0.198mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +505.9%
Contains more ProteinProtein +81.9%
Contains more FatsFats +2370%
Contains more CarbsCarbs +187.2%
Contains more OtherOther +34.8%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +3722.2%
Contains more Poly. FatPolyunsaturated fat +4557.1%

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/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.