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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.
Adzuki bean
Adzuki bean
3
:
7
White beans
White beans
Contains more Phosphorus +48.7%
Contains more Zinc +28.3%
Contains more Calcium +221.4%
Contains more Iron +85%
Contains more Magnesium +21.2%
Contains less Sodium -25%
Contains more Manganese +11%
Equal in Potassium - 561
Equal in Copper - 0.287
Equal in Selenium - 1.3
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +48.7%
Contains more Zinc +28.3%
Contains more Calcium +221.4%
Contains more Iron +85%
Contains more Magnesium +21.2%
Contains less Sodium -25%
Contains more Manganese +11%
Equal in Potassium - 561
Equal in Copper - 0.287
Equal in Selenium - 1.3

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.
Adzuki bean
Adzuki bean
6
:
3
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +412.1%
Contains more Vitamin B5 +87.8%
Contains more Folate +49.4%
Equal in Vitamin B1 - 0.118
Equal in Vitamin B6 - 0.093
Adzuki bean
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +412.1%
Contains more Vitamin B5 +87.8%
Contains more Folate +49.4%
Equal in Vitamin B1 - 0.118
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
White beans
White beans
Contains more Protein +29.4%
Contains more Fats +250%
Contains more Other +32.6%
Equal in Carbs - 25.09
Equal in Water - 63.08
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
White beans
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 Protein +29.4%
Contains more Fats +250%
Contains more Other +32.6%
Equal in Carbs - 25.09
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
White beans
White beans
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +623.8%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated 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
Net carbs 17.47g 18.79g White beans
Protein 7.52g 9.73g White beans
Fats 0.1g 0.35g White beans
Carbs 24.77g 25.09g White beans
Calories 128kcal 139kcal White beans
Sugar 0.34g Adzuki bean
Fiber 7.3g 6.3g Adzuki bean
Calcium 28mg 90mg White beans
Iron 2mg 3.7mg White beans
Magnesium 52mg 63mg White beans
Phosphorus 168mg 113mg Adzuki bean
Potassium 532mg 561mg White beans
Sodium 8mg 6mg White beans
Zinc 1.77mg 1.38mg Adzuki bean
Copper 0.298mg 0.287mg Adzuki bean
Manganese 0.573mg 0.636mg White beans
Selenium 1.2µg 1.3µg White beans
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.94mg 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
Folate 121µg 81µg Adzuki bean
Vitamin K 3.5µg 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
Saturated Fat 0.036g 0.091g Adzuki bean
Monounsaturated Fat 0.009g 0.031g White beans
Polyunsaturated fat 0.021g 0.152g White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean White beans
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
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.