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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 main differences between wheat Bread and adzuki bean?

  • Wheat Bread is richer in selenium and vitamin B3, yet adzuki bean is richer in folate, copper, zinc, fiber, potassium, phosphorus, and vitamin B5.
  • Adzuki bean's daily need coverage for folate is 134% higher.
  • Wheat Bread has 120 times more sodium than adzuki bean. Wheat Bread has 601mg of sodium, while adzuki bean has 5mg.
  • Adzuki bean has a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Beans, adzuki, mature seeds, raw types in this comparison.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +150%
Contains more SeleniumSelenium +977.4%
Contains more MagnesiumMagnesium +115.3%
Contains more PotassiumPotassium +462.3%
Contains more IronIron +21.8%
Contains more CopperCopper +452.5%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +102.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +25.6%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +137.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +222.6%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more FolateFolate +623.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.455mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Adzuki bean DV% diff.
Folate 86µg 622µg 134%
Copper 0.198mg 1.094mg 100%
Selenium 33.4µg 3.1µg 55%
Zinc 1.47mg 5.04mg 32%
Fiber 4.7g 12.7g 32%
Potassium 223mg 1254mg 30%
Phosphorus 188mg 381mg 28%
Sodium 601mg 5mg 26%
Vitamin B3 6.25mg 2.63mg 23%
Vitamin B5 0.456mg 1.471mg 20%
Magnesium 59mg 127mg 16%
Manganese 1.377mg 1.73mg 15%
Vitamin B6 0.153mg 0.351mg 15%
Protein 12.96g 19.87g 14%
Vitamin B2 0.382mg 0.22mg 12%
Polyunsaturated fat 1.72g 0.113g 11%
Iron 4.09mg 4.98mg 11%
Calcium 165mg 66mg 10%
Fats 4.27g 0.53g 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.989g 0.191g 4%
Vitamin E 0.24mg 2%
Carbs 55.77g 62.9g 2%
Monounsaturated fat 1.019g 0.05g 2%
Calories 313kcal 329kcal 1%
Vitamin B1 0.439mg 0.455mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 50.2g N/A
Sugar 6.42g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.191mg 0%
Threonine 0.299mg 0.674mg 0%
Isoleucine 0.258mg 0.791mg 0%
Leucine 0.461mg 1.668mg 0%
Lysine 0.215mg 1.497mg 0%
Methionine 0.105mg 0.21mg 0%
Phenylalanine 0.315mg 1.052mg 0%
Valine 0.31mg 1.023mg 0%
Histidine 0.15mg 0.524mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +705.7%
Contains more WaterWater +80.3%
Contains more ProteinProtein +53.3%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1938%
Contains more Poly. FatPolyunsaturated fat +1422.1%
Contains less Sat. FatSaturated fat -80.7%

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/173727/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.