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.
Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of wild rice is 57.

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

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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

Wild rice

Contains more MagnesiumMagnesium	+62.5%
Contains more CalciumCalcium	+833.3%
Contains more PotassiumPotassium	+426.7%
Contains more IronIron	+233.3%
Contains more CopperCopper	+146.3%
Contains more ZincZinc	+32.1%
Contains more PhosphorusPhosphorus	+104.9%
Contains more ManganeseManganese	+103.2%
Contains more SeleniumSelenium	+50%

Contains less SodiumSodium

-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

Wild rice

Contains more Vitamin B1Vitamin B1	+121.2%
Contains more Vitamin B5Vitamin B5	+179.2%
Contains more FolateFolate	+365.4%

Contains more Vitamin B2Vitamin B2	+35.9%
Contains more Vitamin B3Vitamin B3	+79.5%
Contains more Vitamin B6Vitamin B6	+40.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	121µg	26µg	24%
Fiber	7.3g	1.8g	22%
Copper	0.298mg	0.121mg	20%
Iron	2mg	0.6mg	18%
Manganese	0.573mg	0.282mg	13%
Potassium	532mg	101mg	13%
Phosphorus	168mg	82mg	12%
Protein	7.52g	3.99g	7%
Vitamin B5	0.43mg	0.154mg	6%
Vitamin B1	0.115mg	0.052mg	5%
Magnesium	52mg	32mg	5%
Vitamin B3	0.717mg	1.287mg	4%
Zinc	1.77mg	1.34mg	4%
Vitamin B6	0.096mg	0.135mg	3%
Calcium	28mg	3mg	3%
Vitamin E		0.24mg	2%
Choline		10.2mg	2%
Vitamin B2	0.064mg	0.087mg	2%
Polyunsaturated fat	0.021g	0.213g	1%
Calories	128kcal	101kcal	1%
Selenium	1.2µg	0.8µg	1%
Carbs	24.77g	21.34g	1%
Fats	0.1g	0.34g	0%
Net carbs	17.47g	19.54g	N/A
Sugar		0.73g	N/A
Sodium	8mg	3mg	0%
Vitamin K		0.5µg	0%
Saturated fat	0.036g	0.049g	0%
Monounsaturated fat	0.009g	0.05g	0%
Tryptophan	0.072mg	0.049mg	0%
Threonine	0.255mg	0.127mg	0%
Isoleucine	0.3mg	0.167mg	0%
Leucine	0.632mg	0.276mg	0%
Lysine	0.567mg	0.17mg	0%
Methionine	0.079mg	0.119mg	0%
Phenylalanine	0.398mg	0.195mg	0%
Valine	0.387mg	0.232mg	0%
Histidine	0.198mg	0.104mg	0%
Fructose		0.2g	0%