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  6. Hazelnut vs. Adzuki bean

Hazelnut vs. Adzuki bean — In-Depth Nutrition Comparison

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Differences between hazelnut and adzuki bean

  • Hazelnut is higher in manganese, copper, vitamin B6, and vitamin B1; however, adzuki bean is richer in folate, zinc, potassium, phosphorus, and fiber.
  • Hazelnut's daily need coverage for manganese is 193% higher.
  • Hazelnut has 23 times more saturated fat than adzuki bean. While hazelnut has 4.464g of saturated fat, adzuki bean has only 0.191g.
  • Hazelnut has a lower glycemic index (15) than adzuki bean (29).

The food types used in this comparison are Nuts, hazelnuts or filberts and Beans, adzuki, mature seeds, raw.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 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 more MagnesiumMagnesium +28.3%
Contains more CalciumCalcium +72.7%
Contains more CopperCopper +57.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +256.9%
Contains more PotassiumPotassium +84.4%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +31.4%
Contains more SeleniumSelenium +29.2%
~equal in Iron ~4.98mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 B1Vitamin B1 +41.3%
Contains more Vitamin B6Vitamin B6 +60.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +60.2%
Contains more FolateFolate +450.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Adzuki bean DV% diff.
Manganese 6.175mg 1.73mg 193%
Folate 113µg 622µg 127%
Monounsaturated fat 45.652g 0.05g 114%
Vitamin E 15.03mg 100%
Fats 60.75g 0.53g 93%
Copper 1.725mg 1.094mg 70%
Polyunsaturated fat 7.92g 0.113g 52%
Zinc 2.45mg 5.04mg 24%
Saturated fat 4.464g 0.191g 19%
Potassium 680mg 1254mg 17%
Vitamin B1 0.643mg 0.455mg 16%
Vitamin B6 0.563mg 0.351mg 16%
Calories 628kcal 329kcal 15%
Carbs 16.7g 62.9g 15%
Phosphorus 290mg 381mg 13%
Fiber 9.7g 12.7g 12%
Vitamin K 14.2µg 12%
Vitamin B5 0.918mg 1.471mg 11%
Protein 14.95g 19.87g 10%
Magnesium 163mg 127mg 9%
Choline 45.6mg 8%
Vitamin B2 0.113mg 0.22mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.8mg 2.63mg 5%
Calcium 114mg 66mg 5%
Iron 4.7mg 4.98mg 4%
Selenium 2.4µg 3.1µg 1%
Net carbs 7g 50.2g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Sodium 0mg 5mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.193mg 0.191mg 0%
Threonine 0.497mg 0.674mg 0%
Isoleucine 0.545mg 0.791mg 0%
Leucine 1.063mg 1.668mg 0%
Lysine 0.42mg 1.497mg 0%
Methionine 0.221mg 0.21mg 0%
Phenylalanine 0.663mg 1.052mg 0%
Valine 0.701mg 1.023mg 0%
Histidine 0.432mg 0.524mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +11362.3%
Contains more ProteinProtein +32.9%
Contains more CarbsCarbs +276.6%
Contains more WaterWater +153.1%
Contains more OtherOther +42.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +91204%
Contains more Poly. FatPolyunsaturated fat +6908.8%
Contains less Sat. FatSaturated fat -95.7%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.