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Brazil nut vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Brazil nut and Adzuki bean different?

  • Brazil nut is higher in Selenium, Copper, Magnesium, and Phosphorus, however, Adzuki bean is richer in Folate, Iron, Vitamin B5, Manganese, and Fiber.
  • Daily need coverage for Selenium from Brazil nut is 3480% higher.
  • Brazil nut contains 84 times more Saturated Fat than Adzuki bean. While Brazil nut contains 16.134g of Saturated Fat, Adzuki bean contains only 0.191g.

Nuts, brazilnuts, dried, unblanched and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +196.1%
Contains more CalciumCalcium +142.4%
Contains more CopperCopper +59.3%
Contains more PhosphorusPhosphorus +90.3%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +61738.7%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +104.9%
Contains more ZincZinc +24.1%
Contains more ManganeseManganese +41.5%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +528.6%
Contains more Vitamin B3Vitamin B3 +791.5%
Contains more Vitamin B5Vitamin B5 +699.5%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more FolateFolate +2727.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +12560.4%
Contains more ProteinProtein +38.8%
Contains more CarbsCarbs +435.8%
Contains more WaterWater +293%
~equal in Other ~3.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +47658%
Contains more Poly. FatPolyunsaturated fat +21492%
Contains less Sat. FatSaturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Adzuki bean Opinion
Calories 659kcal 329kcal Brazil nut
Protein 14.32g 19.87g Adzuki bean
Fats 67.1g 0.53g Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Net carbs 4.24g 50.2g Adzuki bean
Carbs 11.74g 62.9g Adzuki bean
Magnesium 376mg 127mg Brazil nut
Calcium 160mg 66mg Brazil nut
Potassium 659mg 1254mg Adzuki bean
Iron 2.43mg 4.98mg Adzuki bean
Sugar 2.33g Adzuki bean
Fiber 7.5g 12.7g Adzuki bean
Copper 1.743mg 1.094mg Brazil nut
Zinc 4.06mg 5.04mg Adzuki bean
Starch 0.25g Brazil nut
Phosphorus 725mg 381mg Brazil nut
Sodium 3mg 5mg Brazil nut
Vitamin A 0IU 17IU Adzuki bean
Vitamin A 0µg 1µg Adzuki bean
Vitamin E 5.65mg Brazil nut
Manganese 1.223mg 1.73mg Adzuki bean
Selenium 1917µg 3.1µg Brazil nut
Vitamin B1 0.617mg 0.455mg Brazil nut
Vitamin B2 0.035mg 0.22mg Adzuki bean
Vitamin B3 0.295mg 2.63mg Adzuki bean
Vitamin B5 0.184mg 1.471mg Adzuki bean
Vitamin B6 0.101mg 0.351mg Adzuki bean
Folate 22µg 622µg Adzuki bean
Choline 28.8mg Brazil nut
Saturated Fat 16.134g 0.191g Adzuki bean
Monounsaturated Fat 23.879g 0.05g Brazil nut
Polyunsaturated fat 24.399g 0.113g Brazil nut
Tryptophan 0.135mg 0.191mg Adzuki bean
Threonine 0.365mg 0.674mg Adzuki bean
Isoleucine 0.518mg 0.791mg Adzuki bean
Leucine 1.19mg 1.668mg Adzuki bean
Lysine 0.49mg 1.497mg Adzuki bean
Methionine 1.124mg 0.21mg Brazil nut
Phenylalanine 0.639mg 1.052mg Adzuki bean
Valine 0.76mg 1.023mg Adzuki bean
Histidine 0.409mg 0.524mg Adzuki bean
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
27%
Brazil nut
65%
Adzuki bean
Minerals Daily Need Coverage Score
1208%
Brazil nut
132%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 15.943g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.