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  6. Adzuki bean vs. Wild rice raw

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

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Significant differences between adzuki bean and wild rice raw

  • Adzuki bean has more folate; however, wild rice raw is richer in zinc, phosphorus, vitamin B3, manganese, magnesium, copper, vitamin B6, vitamin B2, and vitamin B5.
  • Wild rice raw covers your daily zinc needs 38% more than adzuki bean.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of adzuki bean is 29.

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 raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +24.6%
Contains more MagnesiumMagnesium +240.4%
Contains more CopperCopper +75.8%
Contains more ZincZinc +236.7%
Contains more PhosphorusPhosphorus +157.7%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +131.9%
Contains more SeleniumSelenium +133.3%
~equal in Iron ~1.96mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more FolateFolate +27.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +309.4%
Contains more Vitamin B3Vitamin B3 +839.1%
Contains more Vitamin B5Vitamin B5 +149.8%
Contains more Vitamin B6Vitamin B6 +307.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Wild rice raw DV% diff.
Zinc 1.77mg 5.96mg 38%
Phosphorus 168mg 433mg 38%
Vitamin B3 0.717mg 6.733mg 38%
Manganese 0.573mg 1.329mg 33%
Magnesium 52mg 177mg 30%
Copper 0.298mg 0.524mg 25%
Vitamin B6 0.096mg 0.391mg 23%
Carbs 24.77g 74.9g 17%
Vitamin B2 0.064mg 0.262mg 15%
Protein 7.52g 14.73g 14%
Vitamin B5 0.43mg 1.074mg 13%
Calories 128kcal 357kcal 11%
Folate 121µg 95µg 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.021g 0.676g 4%
Fiber 7.3g 6.2g 4%
Potassium 532mg 427mg 3%
Selenium 1.2µg 2.8µg 3%
Vitamin K 1.9µg 2%
Fats 0.1g 1.08g 2%
Saturated fat 0.036g 0.156g 1%
Iron 2mg 1.96mg 1%
Calcium 28mg 21mg 1%
Net carbs 17.47g 68.7g N/A
Sugar 2.5g N/A
Sodium 8mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.115mg 0.115mg 0%
Monounsaturated fat 0.009g 0.159g 0%
Tryptophan 0.072mg 0.179mg 0%
Threonine 0.255mg 0.469mg 0%
Isoleucine 0.3mg 0.618mg 0%
Leucine 0.632mg 1.018mg 0%
Lysine 0.567mg 0.629mg 0%
Methionine 0.079mg 0.438mg 0%
Phenylalanine 0.398mg 0.721mg 0%
Valine 0.387mg 0.858mg 0%
Histidine 0.198mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +754.3%
Contains more ProteinProtein +95.9%
Contains more FatsFats +980%
Contains more CarbsCarbs +202.4%
Contains more OtherOther +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +1666.7%
Contains more Poly. FatPolyunsaturated fat +3119%

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 raw - 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.