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  6. Asparagus vs. Adzuki bean

Asparagus vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between asparagus and adzuki bean

  • Adzuki bean has more folate, copper, manganese, phosphorus, fiber, zinc, iron, potassium, magnesium, and vitamin B1 than asparagus.
  • Adzuki bean's daily need coverage for folate is 143% more.

The food varieties used in the comparison are Asparagus, raw and Beans, adzuki, mature seeds, raw.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 less SodiumSodium -60%
Contains more MagnesiumMagnesium +807.1%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +520.8%
Contains more IronIron +132.7%
Contains more CopperCopper +478.8%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +632.7%
Contains more ManganeseManganese +994.9%
Contains more SeleniumSelenium +34.8%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 AVitamin A +3700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +218.2%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +168.9%
Contains more Vitamin B5Vitamin B5 +436.9%
Contains more Vitamin B6Vitamin B6 +285.7%
Contains more FolateFolate +1096.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Adzuki bean DV% diff.
Folate 52µg 622µg 143%
Copper 0.189mg 1.094mg 101%
Manganese 0.158mg 1.73mg 68%
Phosphorus 52mg 381mg 47%
Fiber 2.1g 12.7g 42%
Zinc 0.54mg 5.04mg 41%
Iron 2.14mg 4.98mg 36%
Vitamin K 41.6µg 35%
Protein 2.2g 19.87g 35%
Potassium 202mg 1254mg 31%
Magnesium 14mg 127mg 27%
Vitamin B1 0.143mg 0.455mg 26%
Vitamin B5 0.274mg 1.471mg 24%
Vitamin B6 0.091mg 0.351mg 20%
Carbs 3.88g 62.9g 20%
Calories 20kcal 329kcal 15%
Vitamin B3 0.978mg 2.63mg 10%
Vitamin E 1.13mg 8%
Vitamin C 5.6mg 0mg 6%
Vitamin B2 0.141mg 0.22mg 6%
Vitamin A 38µg 1µg 4%
Calcium 24mg 66mg 4%
Choline 16mg 3%
Fats 0.12g 0.53g 1%
Saturated fat 0.04g 0.191g 1%
Selenium 2.3µg 3.1µg 1%
Fructose 1g 1%
Net carbs 1.78g 50.2g N/A
Sugar 1.88g N/A
Sodium 2mg 5mg 0%
Monounsaturated fat 0g 0.05g 0%
Polyunsaturated fat 0.05g 0.113g 0%
Tryptophan 0.027mg 0.191mg 0%
Threonine 0.084mg 0.674mg 0%
Isoleucine 0.075mg 0.791mg 0%
Leucine 0.128mg 1.668mg 0%
Lysine 0.104mg 1.497mg 0%
Methionine 0.031mg 0.21mg 0%
Phenylalanine 0.075mg 1.052mg 0%
Valine 0.115mg 1.023mg 0%
Histidine 0.049mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +593.6%
Contains more ProteinProtein +803.2%
Contains more FatsFats +341.7%
Contains more CarbsCarbs +1521.1%
Contains more OtherOther +462.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -79.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +126%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.