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  6. French fries vs. Adzuki bean

French fries vs. Adzuki bean — In-Depth Nutrition Comparison

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How are french fries and adzuki bean different?

  • Adzuki bean has more folate, copper, manganese, iron, zinc, phosphorus, fiber, vitamin B1, magnesium, and potassium than french fries.
  • Daily need coverage for folate for adzuki bean is 148% higher.
  • Adzuki bean has a lower glycemic index (29) than french fries (70).

Fast foods, potato, french fried in vegetable oil and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 +262.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +116.6%
Contains more IronIron +514.8%
Contains more CopperCopper +782.3%
Contains more ZincZinc +908%
Contains more PhosphorusPhosphorus +204.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +600.4%
Contains more SeleniumSelenium +244.4%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 B3Vitamin B3 +14.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +167.6%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B5Vitamin B5 +153.6%
Contains more FolateFolate +1973.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.351mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Adzuki bean DV% diff.
Folate 30µg 622µg 148%
Copper 0.124mg 1.094mg 108%
Manganese 0.247mg 1.73mg 64%
Iron 0.81mg 4.98mg 52%
Zinc 0.5mg 5.04mg 41%
Phosphorus 125mg 381mg 37%
Fiber 3.8g 12.7g 36%
Polyunsaturated fat 5.398g 0.113g 35%
Protein 3.43g 19.87g 33%
Vitamin B1 0.17mg 0.455mg 24%
Fats 14.73g 0.53g 22%
Magnesium 35mg 127mg 22%
Potassium 579mg 1254mg 20%
Vitamin B5 0.58mg 1.471mg 18%
Monounsaturated fat 5.969g 0.05g 15%
Vitamin B2 0.039mg 0.22mg 14%
Vitamin E 1.67mg 11%
Saturated fat 2.336g 0.191g 10%
Sodium 210mg 5mg 9%
Vitamin K 11.2µg 9%
Choline 36.8mg 7%
Carbs 41.44g 62.9g 7%
Vitamin C 4.7mg 0mg 5%
Calcium 18mg 66mg 5%
Selenium 0.9µg 3.1µg 4%
Vitamin B3 3.004mg 2.63mg 2%
Vitamin B6 0.372mg 0.351mg 2%
Calories 312kcal 329kcal 1%
Net carbs 37.64g 50.2g N/A
Sugar 0.3g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +2679.2%
Contains more WaterWater +186.8%
Contains more ProteinProtein +479.3%
Contains more CarbsCarbs +51.8%
Contains more OtherOther +76.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +11838%
Contains more Poly. FatPolyunsaturated fat +4677%
Contains less Sat. FatSaturated fat -91.8%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.