Egg white vs. Adzuki bean — In-Depth Nutrition Comparison
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A recap on differences between egg whites and adzuki bean
- Egg whites have more selenium; however, adzuki bean is higher in folate, copper, manganese, iron, phosphorus, fiber, zinc, vitamin B1, and potassium.
- Adzuki bean covers your daily folate needs 155% more than egg whites.
- Adzuki bean contains 6 times less selenium than egg whites. Egg whites contain 20µg of selenium, while adzuki bean contains 3.1µg.
- The glycemic index of adzuki bean is higher.
Food varieties used in this article are Egg, white, raw, fresh and Beans, adzuki, mature seeds, raw.
Infographic
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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.
| Contains more SeleniumSelenium | +545.2% |
| Contains more MagnesiumMagnesium | +1054.5% |
| Contains more CalciumCalcium | +842.9% |
| Contains more PotassiumPotassium | +669.3% |
| Contains more IronIron | +6125% |
| Contains more CopperCopper | +4656.5% |
| Contains more ZincZinc | +16700% |
| Contains more PhosphorusPhosphorus | +2440% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +15627.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +99.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11275% |
| Contains more Vitamin B3Vitamin B3 | +2404.8% |
| Contains more Vitamin B5Vitamin B5 | +674.2% |
| Contains more Vitamin B6Vitamin B6 | +6920% |
| Contains more FolateFolate | +15450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 4µg | 622µg | 155% |
| Copper | 0.023mg | 1.094mg | 119% |
| Manganese | 0.011mg | 1.73mg | 75% |
| Iron | 0.08mg | 4.98mg | 61% |
| Phosphorus | 15mg | 381mg | 52% |
| Fiber | 0g | 12.7g | 51% |
| Zinc | 0.03mg | 5.04mg | 46% |
| Vitamin B1 | 0.004mg | 0.455mg | 38% |
| Potassium | 163mg | 1254mg | 32% |
| Selenium | 20µg | 3.1µg | 31% |
| Magnesium | 11mg | 127mg | 28% |
| Vitamin B6 | 0.005mg | 0.351mg | 27% |
| Vitamin B5 | 0.19mg | 1.471mg | 26% |
| Carbs | 0.73g | 62.9g | 21% |
| Protein | 10.9g | 19.87g | 18% |
| Vitamin B2 | 0.439mg | 0.22mg | 17% |
| Vitamin B3 | 0.105mg | 2.63mg | 16% |
| Calories | 52kcal | 329kcal | 14% |
| Sodium | 166mg | 5mg | 7% |
| Calcium | 7mg | 66mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Polyunsaturated fat | 0g | 0.113g | 1% |
| Saturated fat | 0g | 0.191g | 1% |
| Fats | 0.17g | 0.53g | 1% |
| Net carbs | 0.73g | 50.2g | N/A |
| Sugar | 0.71g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Choline | 1.1mg | 0% | |
| Monounsaturated fat | 0g | 0.05g | 0% |
| Tryptophan | 0.125mg | 0.191mg | 0% |
| Threonine | 0.449mg | 0.674mg | 0% |
| Isoleucine | 0.661mg | 0.791mg | 0% |
| Leucine | 1.016mg | 1.668mg | 0% |
| Lysine | 0.806mg | 1.497mg | 0% |
| Methionine | 0.399mg | 0.21mg | 0% |
| Phenylalanine | 0.686mg | 1.052mg | 0% |
| Valine | 0.809mg | 1.023mg | 0% |
| Histidine | 0.29mg | 0.524mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more WaterWater | +551.6% |
| Contains more ProteinProtein | +82.3% |
| Contains more FatsFats | +211.8% |
| Contains more CarbsCarbs | +8516.4% |
| Contains more OtherOther | +417.5% |