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Adzuki bean vs Wild rice - In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and Wild rice

  • Adzuki bean has more Folate, however Wild rice is richer in Zinc, Phosphorus, Vitamin B3, Manganese, Magnesium, Copper, Vitamin B6, Vitamin B2, and Vitamin B5.
  • Wild rice covers your daily Zinc needs 38% more than Adzuki bean.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +33.3%
Contains more Potassium +24.6%
Contains more Magnesium +240.4%
Contains more Phosphorus +157.7%
Contains less Sodium -12.5%
Contains more Zinc +236.7%
Contains more Copper +75.8%
Equal in Iron - 1.96
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +33.3%
Contains more Potassium +24.6%
Contains more Magnesium +240.4%
Contains more Phosphorus +157.7%
Contains less Sodium -12.5%
Contains more Zinc +236.7%
Contains more Copper +75.8%
Equal in Iron - 1.96

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 Folate +27.4%
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +309.4%
Contains more Vitamin B3 +839.1%
Contains more Vitamin B5 +149.8%
Contains more Vitamin B6 +307.3%
Equal in Vitamin B1 - 0.115
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Folate +27.4%
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +309.4%
Contains more Vitamin B3 +839.1%
Contains more Vitamin B5 +149.8%
Contains more Vitamin B6 +307.3%
Equal in Vitamin B1 - 0.115

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 Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Wild rice Opinion
Net carbs 17.47g 68.7g Wild rice
Protein 7.52g 14.73g Wild rice
Fats 0.1g 1.08g Wild rice
Carbs 24.77g 74.9g Wild rice
Calories 128kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar g 2.5g Adzuki bean
Fiber 7.3g 6.2g Adzuki bean
Calcium 28mg 21mg Adzuki bean
Iron 2mg 1.96mg Adzuki bean
Magnesium 52mg 177mg Wild rice
Phosphorus 168mg 433mg Wild rice
Potassium 532mg 427mg Adzuki bean
Sodium 8mg 7mg Wild rice
Zinc 1.77mg 5.96mg Wild rice
Copper 0.298mg 0.524mg Wild rice
Vitamin A 6IU 19IU Wild rice
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.115mg
Vitamin B2 0.064mg 0.262mg Wild rice
Vitamin B3 0.717mg 6.733mg Wild rice
Vitamin B5 0.43mg 1.074mg Wild rice
Vitamin B6 0.096mg 0.391mg Wild rice
Folate 121µg 95µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.072mg 0.179mg Wild rice
Threonine 0.255mg 0.469mg Wild rice
Isoleucine 0.3mg 0.618mg Wild rice
Leucine 0.632mg 1.018mg Wild rice
Lysine 0.567mg 0.629mg Wild rice
Methionine 0.079mg 0.438mg Wild rice
Phenylalanine 0.398mg 0.721mg Wild rice
Valine 0.387mg 0.858mg Wild rice
Histidine 0.198mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.036g 0.156g Adzuki bean
Monounsaturated Fat 0.009g 0.159g Wild rice
Polyunsaturated fat 0.021g 0.676g 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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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
16
Adzuki bean
39
Wild rice
Mineral Summary Score
49
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
45%
Adzuki bean
88%
Wild rice
Carbohydrates
25%
Adzuki bean
75%
Wild rice
Fats
0%
Adzuki bean
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 28)
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.

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/173728/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.