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  6. Adzuki bean vs. White beans

Adzuki bean vs. White beans — In-Depth Nutrition Comparison

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Important differences between Adzuki bean and White beans

  • Adzuki bean has more Folate, and Phosphorus, however, White beans is richer in Iron, and Calcium.
  • White beans's daily need coverage for Iron is 21% more.
  • Adzuki bean contains 5 times more Vitamin B3 than White beans. Adzuki bean contains 0.717mg of Vitamin B3, while White beans contains 0.14mg.

The food varieties used in the comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Adzuki bean vs White beans 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more ZincZinc +28.3%
Contains more PhosphorusPhosphorus +48.7%
Contains more MagnesiumMagnesium +21.2%
Contains more CalciumCalcium +221.4%
Contains more IronIron +85%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +11%
~equal in Potassium ~561mg
~equal in Copper ~0.287mg
~equal in Selenium ~1.3µg

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% 0.36% 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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +412.1%
Contains more Vitamin B5Vitamin B5 +87.8%
Contains more FolateFolate +49.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.118mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more ProteinProtein +29.4%
Contains more FatsFats +250%
Contains more OtherOther +32.6%
~equal in Carbs ~25.09g
~equal in Water ~63.08g

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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated Fat -60.4%
Contains more Mono. FatMonounsaturated Fat +244.4%
Contains more Poly. FatPolyunsaturated fat +623.8%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean White beans Opinion
Calories 128kcal 139kcal White beans
Protein 7.52g 9.73g White beans
Fats 0.1g 0.35g White beans
Net carbs 17.47g 18.79g White beans
Carbs 24.77g 25.09g White beans
Magnesium 52mg 63mg White beans
Calcium 28mg 90mg White beans
Potassium 532mg 561mg White beans
Iron 2mg 3.7mg White beans
Sugar 0.34g Adzuki bean
Fiber 7.3g 6.3g Adzuki bean
Copper 0.298mg 0.287mg Adzuki bean
Zinc 1.77mg 1.38mg Adzuki bean
Phosphorus 168mg 113mg Adzuki bean
Sodium 8mg 6mg White beans
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.94mg White beans
Manganese 0.573mg 0.636mg White beans
Selenium 1.2µg 1.3µg White beans
Vitamin B1 0.115mg 0.118mg White beans
Vitamin B2 0.064mg 0.046mg Adzuki bean
Vitamin B3 0.717mg 0.14mg Adzuki bean
Vitamin B5 0.43mg 0.229mg Adzuki bean
Vitamin B6 0.096mg 0.093mg Adzuki bean
Vitamin K 3.5µg White beans
Folate 121µg 81µg Adzuki bean
Choline 35.1mg White beans
Saturated Fat 0.036g 0.091g Adzuki bean
Monounsaturated Fat 0.009g 0.031g White beans
Polyunsaturated fat 0.021g 0.152g White beans
Tryptophan 0.072mg 0.115mg White beans
Threonine 0.255mg 0.409mg White beans
Isoleucine 0.3mg 0.429mg White beans
Leucine 0.632mg 0.776mg White beans
Lysine 0.567mg 0.668mg White beans
Methionine 0.079mg 0.146mg White beans
Phenylalanine 0.398mg 0.526mg White beans
Valine 0.387mg 0.509mg White beans
Histidine 0.198mg 0.271mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Adzuki bean
14%
White beans
Minerals Daily Need Coverage Score
47%
Adzuki bean
53%
White beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 29)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.055g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.