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  6. Dried fruit vs. Adzuki bean

Dried fruit vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Adzuki bean

  • Dried fruit has more Vitamin A, while Adzuki bean has more Folate, Copper, Manganese, Phosphorus, Zinc, Vitamin B1, Iron, Magnesium, and Fiber.
  • Adzuki bean covers your daily need of Folate 153% more than Dried fruit.
  • Dried fruit contains 180 times more Vitamin A than Adzuki bean. While Dried fruit contains 180µg of Vitamin A, Adzuki bean contains only 1µg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Beans, adzuki, mature seeds, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 MagnesiumMagnesium +296.9%
Contains more CalciumCalcium +20%
Contains more IronIron +87.2%
Contains more CopperCopper +219%
Contains more ZincZinc +1192.3%
Contains more PhosphorusPhosphorus +436.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +636.2%
Contains more SeleniumSelenium +40.9%
~equal in Potassium ~1254mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 1% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2933.3%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B5Vitamin B5 +185.1%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more FolateFolate +6120%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.63mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 WaterWater +129.8%
Contains more ProteinProtein +486.1%
Contains more OtherOther +26.8%
~equal in Fats ~0.53g
~equal in Carbs ~62.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated Fat -91.1%
Contains more Mono. FatMonounsaturated Fat +48%
Contains more Poly. FatPolyunsaturated fat +52.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Adzuki bean Opinion
Calories 241kcal 329kcal Adzuki bean
Protein 3.39g 19.87g Adzuki bean
Fats 0.51g 0.53g Adzuki bean
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 50.2g Dried fruit
Carbs 62.64g 62.9g Adzuki bean
Magnesium 32mg 127mg Adzuki bean
Calcium 55mg 66mg Adzuki bean
Potassium 1162mg 1254mg Adzuki bean
Iron 2.66mg 4.98mg Adzuki bean
Sugar 53.44g Adzuki bean
Fiber 7.3g 12.7g Adzuki bean
Copper 0.343mg 1.094mg Adzuki bean
Zinc 0.39mg 5.04mg Adzuki bean
Starch 0.35g Dried fruit
Phosphorus 71mg 381mg Adzuki bean
Sodium 10mg 5mg Adzuki bean
Vitamin A 3604IU 17IU Dried fruit
Vitamin A 180µg 1µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg 1.73mg Adzuki bean
Selenium 2.2µg 3.1µg Adzuki bean
Vitamin B1 0.015mg 0.455mg Adzuki bean
Vitamin B2 0.074mg 0.22mg Adzuki bean
Vitamin B3 2.589mg 2.63mg Adzuki bean
Vitamin B5 0.516mg 1.471mg Adzuki bean
Vitamin B6 0.143mg 0.351mg Adzuki bean
Vitamin K 3.1µg Dried fruit
Folate 10µg 622µg Adzuki bean
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.191g Dried fruit
Monounsaturated Fat 0.074g 0.05g Dried fruit
Polyunsaturated fat 0.074g 0.113g Adzuki bean
Tryptophan 0.016mg 0.191mg Adzuki bean
Threonine 0.073mg 0.674mg Adzuki bean
Isoleucine 0.063mg 0.791mg Adzuki bean
Leucine 0.105mg 1.668mg Adzuki bean
Lysine 0.083mg 1.497mg Adzuki bean
Methionine 0.015mg 0.21mg Adzuki bean
Phenylalanine 0.062mg 1.052mg Adzuki bean
Valine 0.078mg 1.023mg Adzuki bean
Histidine 0.047mg 0.524mg Adzuki bean
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
36%
Dried fruit
65%
Adzuki bean
Minerals Daily Need Coverage Score
44%
Dried fruit
132%
Adzuki bean

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.174g)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in vitamins?
?
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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.