Matzo vs. Adzuki bean — In-Depth Nutrition Comparison
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How are matzo and adzuki bean different?
- Matzo is richer in selenium, while adzuki bean is higher in folate, copper, manganese, phosphorus, zinc, fiber, potassium, magnesium, and iron.
- Adzuki bean covers your daily need for folate, 151% more than matzo.
- Matzo contains 12 times more selenium than adzuki bean. Matzo contains 36.9µg of selenium, while adzuki bean contains 3.1µg.
Crackers, matzo, plain and Beans, adzuki, mature seeds, raw types were used in this article.
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 less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +1090.3% |
| Contains more MagnesiumMagnesium | +408% |
| Contains more CalciumCalcium | +407.7% |
| Contains more PotassiumPotassium | +1019.6% |
| Contains more IronIron | +57.6% |
| Contains more CopperCopper | +1723.3% |
| Contains more ZincZinc | +641.2% |
| Contains more PhosphorusPhosphorus | +328.1% |
| Contains more ManganeseManganese | +166.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +32.3% |
| Contains more Vitamin B3Vitamin B3 | +48% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B5Vitamin B5 | +232.1% |
| Contains more Vitamin B6Vitamin B6 | +205.2% |
| Contains more FolateFolate | +3558.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 17µg | 622µg | 151% |
| Copper | 0.06mg | 1.094mg | 115% |
| Selenium | 36.9µg | 3.1µg | 61% |
| Manganese | 0.65mg | 1.73mg | 47% |
| Phosphorus | 89mg | 381mg | 42% |
| Zinc | 0.68mg | 5.04mg | 40% |
| Fiber | 3g | 12.7g | 39% |
| Potassium | 112mg | 1254mg | 34% |
| Magnesium | 25mg | 127mg | 24% |
| Iron | 3.16mg | 4.98mg | 23% |
| Vitamin B5 | 0.443mg | 1.471mg | 21% |
| Protein | 10g | 19.87g | 20% |
| Vitamin B6 | 0.115mg | 0.351mg | 18% |
| Vitamin B3 | 3.892mg | 2.63mg | 8% |
| Carbs | 83.7g | 62.9g | 7% |
| Vitamin B1 | 0.387mg | 0.455mg | 6% |
| Calcium | 13mg | 66mg | 5% |
| Vitamin B2 | 0.291mg | 0.22mg | 5% |
| Polyunsaturated fat | 0.603g | 0.113g | 3% |
| Calories | 395kcal | 329kcal | 3% |
| Choline | 10.8mg | 2% | |
| Fats | 1.4g | 0.53g | 1% |
| Net carbs | 80.7g | 50.2g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 0mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.226g | 0.191g | 0% |
| Monounsaturated fat | 0.127g | 0.05g | 0% |
| Tryptophan | 0.116mg | 0.191mg | 0% |
| Threonine | 0.267mg | 0.674mg | 0% |
| Isoleucine | 0.371mg | 0.791mg | 0% |
| Leucine | 0.692mg | 1.668mg | 0% |
| Lysine | 0.193mg | 1.497mg | 0% |
| Methionine | 0.176mg | 0.21mg | 0% |
| Phenylalanine | 0.494mg | 1.052mg | 0% |
| Valine | 0.42mg | 1.023mg | 0% |
| Histidine | 0.213mg | 0.524mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +164.2% |
| Contains more CarbsCarbs | +33.1% |
| Contains more ProteinProtein | +98.7% |
| Contains more WaterWater | +212.6% |
| Contains more OtherOther | +443.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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 | +154% |
| Contains more Poly. FatPolyunsaturated fat | +433.6% |
| Contains less Sat. FatSaturated fat | -15.5% |