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Adzuki bean vs Wild rice - In-Depth Nutrition Comparison

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How are Adzuki bean and Wild rice different?

  • Adzuki bean is higher in Folate, Copper, Iron, Vitamin B1, Fiber, Potassium, and Manganese, however Wild rice is richer in Vitamin B3, Magnesium, and Zinc.
  • Daily need coverage for Folate from Adzuki bean is 132% higher.
  • Adzuki bean contains 4 times more Vitamin B1 than Wild rice. While Adzuki bean contains 0.455mg of Vitamin B1, Wild rice contains only 0.115mg.

Beans, adzuki, mature seeds, raw and Wild rice, raw are the varieties used in this article.

Infographic

Adzuki bean vs Wild rice infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +154.1%
Contains more Calcium +214.3%
Contains more Potassium +193.7%
Contains more Copper +108.8%
Contains less Sodium -28.6%
Contains more Magnesium +39.4%
Contains more Zinc +18.3%
Contains more Phosphorus +13.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +154.1%
Contains more Calcium +214.3%
Contains more Potassium +193.7%
Contains more Copper +108.8%
Contains less Sodium -28.6%
Contains more Magnesium +39.4%
Contains more Zinc +18.3%
Contains more Phosphorus +13.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +295.7%
Contains more Vitamin B5 +37%
Contains more Folate +554.7%
Contains more Vitamin A +11.8%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +156%
Contains more Vitamin B6 +11.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B1 +295.7%
Contains more Vitamin B5 +37%
Contains more Folate +554.7%
Contains more Vitamin A +11.8%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +156%
Contains more Vitamin B6 +11.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Adzuki bean
39
Wild rice
Mineral Summary Score
134
Adzuki bean
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
119%
Adzuki bean
88%
Wild rice
Carbohydrates
63%
Adzuki bean
75%
Wild rice
Fats
2%
Adzuki bean
5%
Wild rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.035g)
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 - 2.5g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 31)
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.

All nutrients comparison - raw data values

Nutrient Adzuki bean Wild rice Opinion
Calories 329 357 Wild rice
Protein 19.87 14.73 Adzuki bean
Fats 0.53 1.08 Wild rice
Vitamin C 0 0
Carbs 62.9 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 1.96 Adzuki bean
Calcium 66 21 Adzuki bean
Potassium 1254 427 Adzuki bean
Magnesium 127 177 Wild rice
Sugar 2.5 Adzuki bean
Fiber 12.7 6.2 Adzuki bean
Copper 1.094 0.524 Adzuki bean
Zinc 5.04 5.96 Wild rice
Starch
Phosphorus 381 433 Wild rice
Sodium 5 7 Adzuki bean
Vitamin A 17 19 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.455 0.115 Adzuki bean
Vitamin B2 0.22 0.262 Wild rice
Vitamin B3 2.63 6.733 Wild rice
Vitamin B5 1.471 1.074 Adzuki bean
Vitamin B6 0.351 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 622 95 Adzuki bean
Trans Fat 0 Wild rice
Saturated Fat 0.191 0.156 Wild rice
Monounsaturated Fat 0.05 0.159 Wild rice
Polyunsaturated fat 0.113 0.676 Wild rice
Tryptophan 0.191 0.179 Adzuki bean
Threonine 0.674 0.469 Adzuki bean
Isoleucine 0.791 0.618 Adzuki bean
Leucine 1.668 1.018 Adzuki bean
Lysine 1.497 0.629 Adzuki bean
Methionine 0.21 0.438 Wild rice
Phenylalanine 1.052 0.721 Adzuki bean
Valine 1.023 0.858 Adzuki bean
Histidine 0.524 0.384 Adzuki bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.