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  6. Wheat Bread vs. Adzuki bean

Wheat Bread vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the differences between Wheat Bread and Adzuki bean?

  • Wheat Bread is higher in Selenium, Manganese, Vitamin B3, Vitamin B1, Iron, Vitamin B2, and Calcium, yet Adzuki bean is higher in Copper, and Fiber.
  • Wheat Bread's daily need coverage for Selenium is 59% more.
  • Wheat Bread has 75 times more Sodium than Adzuki bean. While Wheat Bread has 601mg of Sodium, Adzuki bean has only 8mg.

We used Bread, wheat, toasted and Beans, adzuki, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Wheat Bread vs Adzuki bean 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.
Wheat Bread
Wheat Bread
6
:
4
Adzuki bean
Adzuki bean
Contains more Calcium +489.3%
Contains more Iron +104.5%
Contains more Magnesium +13.5%
Contains more Phosphorus +11.9%
Contains more Manganese +140.3%
Contains more Selenium +2683.3%
Contains more Potassium +138.6%
Contains less Sodium -98.7%
Contains more Zinc +20.4%
Contains more Copper +50.5%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +489.3%
Contains more Iron +104.5%
Contains more Magnesium +13.5%
Contains more Phosphorus +11.9%
Contains more Manganese +140.3%
Contains more Selenium +2683.3%
Contains more Potassium +138.6%
Contains less Sodium -98.7%
Contains more Zinc +20.4%
Contains more Copper +50.5%

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.
Wheat Bread
Wheat Bread
8
:
2
Adzuki bean
Adzuki bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +496.9%
Contains more Vitamin B3 +771.7%
Contains more Vitamin B6 +59.4%
Contains more Vitamin A +∞%
Contains more Folate +40.7%
Equal in Vitamin B5 - 0.43
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +496.9%
Contains more Vitamin B3 +771.7%
Contains more Vitamin B6 +59.4%
Contains more Vitamin A +∞%
Contains more Folate +40.7%
Equal in Vitamin B5 - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Adzuki bean
Adzuki bean
Contains more Protein +72.3%
Contains more Fats +4170%
Contains more Carbs +125.2%
Contains more Other +109.8%
Contains more Water +173.6%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
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
Contains more Protein +72.3%
Contains more Fats +4170%
Contains more Carbs +125.2%
Contains more Other +109.8%
Contains more Water +173.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +11222.2%
Contains more Polyunsaturated fat +8090.5%
Contains less Saturated Fat -96.4%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +11222.2%
Contains more Polyunsaturated fat +8090.5%
Contains less Saturated Fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Adzuki bean
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Adzuki bean Opinion
Net carbs 51.07g 17.47g Wheat Bread
Protein 12.96g 7.52g Wheat Bread
Fats 4.27g 0.1g Wheat Bread
Carbs 55.77g 24.77g Wheat Bread
Calories 313kcal 128kcal Wheat Bread
Sugar 6.42g Adzuki bean
Fiber 4.7g 7.3g Adzuki bean
Calcium 165mg 28mg Wheat Bread
Iron 4.09mg 2mg Wheat Bread
Magnesium 59mg 52mg Wheat Bread
Phosphorus 188mg 168mg Wheat Bread
Potassium 223mg 532mg Adzuki bean
Sodium 601mg 8mg Adzuki bean
Zinc 1.47mg 1.77mg Adzuki bean
Copper 0.198mg 0.298mg Adzuki bean
Manganese 1.377mg 0.573mg Wheat Bread
Selenium 33.4µg 1.2µg Wheat Bread
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.115mg Wheat Bread
Vitamin B2 0.382mg 0.064mg Wheat Bread
Vitamin B3 6.25mg 0.717mg Wheat Bread
Vitamin B5 0.456mg 0.43mg Wheat Bread
Vitamin B6 0.153mg 0.096mg Wheat Bread
Folate 86µg 121µg Adzuki bean
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.072mg Wheat Bread
Threonine 0.299mg 0.255mg Wheat Bread
Isoleucine 0.258mg 0.3mg Adzuki bean
Leucine 0.461mg 0.632mg Adzuki bean
Lysine 0.215mg 0.567mg Adzuki bean
Methionine 0.105mg 0.079mg Wheat Bread
Phenylalanine 0.315mg 0.398mg Adzuki bean
Valine 0.31mg 0.387mg Adzuki bean
Histidine 0.15mg 0.198mg Adzuki bean
Saturated Fat 0.989g 0.036g Adzuki bean
Monounsaturated Fat 1.019g 0.009g Wheat Bread
Polyunsaturated fat 1.72g 0.021g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Adzuki bean
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
38%
Wheat Bread
16%
Adzuki bean
Minerals Daily Need Coverage Score
89%
Wheat Bread
47%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 593mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.953g)
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)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.