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.

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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

White beans

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.

Adzuki bean

White beans

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 A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.118mg

~equal in Vitamin B6 ~0.093mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2mg	3.7mg	21%
Folate	121µg	81µg	10%
Phosphorus	168mg	113mg	8%
Choline		35.1mg	6%
Calcium	28mg	90mg	6%
Vitamin E		0.94mg	6%
Vitamin B5	0.43mg	0.229mg	4%
Fiber	7.3g	6.3g	4%
Vitamin B3	0.717mg	0.14mg	4%
Zinc	1.77mg	1.38mg	4%
Protein	7.52g	9.73g	4%
Manganese	0.573mg	0.636mg	3%
Magnesium	52mg	63mg	3%
Vitamin K		3.5µg	3%
Calories	128kcal	139kcal	1%
Polyunsaturated fat	0.021g	0.152g	1%
Vitamin B2	0.064mg	0.046mg	1%
Potassium	532mg	561mg	1%
Copper	0.298mg	0.287mg	1%
Fats	0.1g	0.35g	0%
Carbs	24.77g	25.09g	0%
Net carbs	17.47g	18.79g	N/A
Sugar		0.34g	N/A
Sodium	8mg	6mg	0%
Selenium	1.2µg	1.3µg	0%
Vitamin B1	0.115mg	0.118mg	0%
Vitamin B6	0.096mg	0.093mg	0%
Saturated fat	0.036g	0.091g	0%
Monounsaturated fat	0.009g	0.031g	0%
Tryptophan	0.072mg	0.115mg	0%
Threonine	0.255mg	0.409mg	0%
Isoleucine	0.3mg	0.429mg	0%
Leucine	0.632mg	0.776mg	0%
Lysine	0.567mg	0.668mg	0%
Methionine	0.079mg	0.146mg	0%
Phenylalanine	0.398mg	0.526mg	0%
Valine	0.387mg	0.509mg	0%
Histidine	0.198mg	0.271mg	0%