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Bread vs Adzuki bean - In-Depth Nutrition Comparison

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What are the differences between Bread and Adzuki bean?

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +489.3%
Contains more Iron +104.5%
Contains more Magnesium +13.5%
Contains more Phosphorus +11.9%
Contains more Potassium +138.6%
Contains less Sodium -98.7%
Contains more Zinc +20.4%
Contains more Copper +50.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +489.3%
Contains more Iron +104.5%
Contains more Magnesium +13.5%
Contains more Phosphorus +11.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
8
:
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
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%
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

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.
Bread Adzuki bean
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bread Adzuki bean Opinion
Net carbs 51.07g 17.47g Bread
Protein 12.96g 7.52g Bread
Fats 4.27g 0.1g Bread
Carbs 55.77g 24.77g Bread
Calories 313kcal 128kcal Bread
Starch g g
Fructose g g
Sugar 6.42g g Adzuki bean
Fiber 4.7g 7.3g Adzuki bean
Calcium 165mg 28mg Bread
Iron 4.09mg 2mg Bread
Magnesium 59mg 52mg Bread
Phosphorus 188mg 168mg 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
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.115mg Bread
Vitamin B2 0.382mg 0.064mg Bread
Vitamin B3 6.25mg 0.717mg Bread
Vitamin B5 0.456mg 0.43mg Bread
Vitamin B6 0.153mg 0.096mg Bread
Folate 86µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.072mg Bread
Threonine 0.299mg 0.255mg 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 Bread
Phenylalanine 0.315mg 0.398mg Adzuki bean
Valine 0.31mg 0.387mg Adzuki bean
Histidine 0.15mg 0.198mg Adzuki bean
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.036g Adzuki bean
Monounsaturated Fat 1.019g 0.009g Bread
Polyunsaturated fat 1.72g 0.021g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Adzuki bean
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
38
Bread
16
Adzuki bean
Mineral Summary Score
66
Bread
49
Adzuki bean

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
78%
Bread
45%
Adzuki bean
Carbohydrates
56%
Bread
25%
Adzuki bean
Fats
20%
Bread
0%
Adzuki bean

Comparison summary

Which food is cheaper?
Bread
Bread is cheaper (difference - $1.7)
Which food is richer in vitamins?
Bread
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)
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. 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.