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  6. Adzuki bean vs. Wild rice

Adzuki bean vs. Wild rice — In-Depth Nutrition Comparison

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Differences between Adzuki bean and Wild rice

  • Wild rice contains less Folate, Fiber, Copper, Iron, Potassium, Manganese, Phosphorus, Vitamin B5, and Vitamin B1 than Adzuki bean.
  • Adzuki bean's daily need coverage for Folate is 24% higher.
  • Wild rice contains 5 times less Potassium than Adzuki bean. Adzuki bean contains 532mg of Potassium, while Wild rice contains 101mg.

The food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Wild rice, cooked.

Infographic

Adzuki bean vs Wild rice 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
9
:
1
Wild rice
Wild rice
Contains more Calcium +833.3%
Contains more Iron +233.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +104.9%
Contains more Potassium +426.7%
Contains more Zinc +32.1%
Contains more Copper +146.3%
Contains more Manganese +103.2%
Contains more Selenium +50%
Contains less Sodium -62.5%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +833.3%
Contains more Iron +233.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +104.9%
Contains more Potassium +426.7%
Contains more Zinc +32.1%
Contains more Copper +146.3%
Contains more Manganese +103.2%
Contains more Selenium +50%
Contains less Sodium -62.5%

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
4
:
5
Wild rice
Wild rice
Contains more Vitamin A +100%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +179.2%
Contains more Folate +365.4%
Contains more Vitamin B2 +35.9%
Contains more Vitamin B3 +79.5%
Contains more Vitamin B6 +40.6%
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%
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +100%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +179.2%
Contains more Folate +365.4%
Contains more Vitamin B2 +35.9%
Contains more Vitamin B3 +79.5%
Contains more Vitamin B6 +40.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Wild rice
Wild rice
Contains more Protein +88.5%
Contains more Carbs +16.1%
Contains more Other +230%
Contains more Fats +240%
Contains more Water +11.5%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +88.5%
Contains more Carbs +16.1%
Contains more Other +230%
Contains more Fats +240%
Contains more Water +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Wild rice
Wild rice
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +914.3%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +914.3%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Wild rice Opinion
Net carbs 17.47g 19.54g Wild rice
Protein 7.52g 3.99g Adzuki bean
Fats 0.1g 0.34g Wild rice
Carbs 24.77g 21.34g Adzuki bean
Calories 128kcal 101kcal Adzuki bean
Fructose 0.2g Wild rice
Sugar 0.73g Adzuki bean
Fiber 7.3g 1.8g Adzuki bean
Calcium 28mg 3mg Adzuki bean
Iron 2mg 0.6mg Adzuki bean
Magnesium 52mg 32mg Adzuki bean
Phosphorus 168mg 82mg Adzuki bean
Potassium 532mg 101mg Adzuki bean
Sodium 8mg 3mg Wild rice
Zinc 1.77mg 1.34mg Adzuki bean
Copper 0.298mg 0.121mg Adzuki bean
Manganese 0.573mg 0.282mg Adzuki bean
Selenium 1.2µg 0.8µg Adzuki bean
Vitamin A 6IU 3IU Adzuki bean
Vitamin E 0.24mg Wild rice
Vitamin B1 0.115mg 0.052mg Adzuki bean
Vitamin B2 0.064mg 0.087mg Wild rice
Vitamin B3 0.717mg 1.287mg Wild rice
Vitamin B5 0.43mg 0.154mg Adzuki bean
Vitamin B6 0.096mg 0.135mg Wild rice
Folate 121µg 26µg Adzuki bean
Vitamin K 0.5µg Wild rice
Tryptophan 0.072mg 0.049mg Adzuki bean
Threonine 0.255mg 0.127mg Adzuki bean
Isoleucine 0.3mg 0.167mg Adzuki bean
Leucine 0.632mg 0.276mg Adzuki bean
Lysine 0.567mg 0.17mg Adzuki bean
Methionine 0.079mg 0.119mg Wild rice
Phenylalanine 0.398mg 0.195mg Adzuki bean
Valine 0.387mg 0.232mg Adzuki bean
Histidine 0.198mg 0.104mg Adzuki bean
Saturated Fat 0.036g 0.049g Adzuki bean
Monounsaturated Fat 0.009g 0.05g Wild rice
Polyunsaturated fat 0.021g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
47%
Adzuki bean
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.