Quinoa vs. Adzuki bean — In-Depth Nutrition Comparison
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How are quinoa and adzuki bean different?
- Adzuki bean is higher than quinoa in folate, copper, manganese, iron, fiber, zinc, phosphorus, potassium, vitamin B1, and vitamin B6.
- Adzuki bean covers your daily need for folate, 145% more than quinoa.
- Quinoa has a higher glycemic index (53) than adzuki bean (29).
Quinoa, cooked 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 more MagnesiumMagnesium | +98.4% |
| Contains more CalciumCalcium | +288.2% |
| Contains more PotassiumPotassium | +629.1% |
| Contains more IronIron | +234.2% |
| Contains more CopperCopper | +469.8% |
| Contains more ZincZinc | +362.4% |
| Contains more PhosphorusPhosphorus | +150.7% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +174.2% |
| Contains more SeleniumSelenium | +10.7% |
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 CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +325.2% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +538.3% |
| Contains more Vitamin B6Vitamin B6 | +185.4% |
| Contains more FolateFolate | +1381% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 42µg | 622µg | 145% |
| Copper | 0.192mg | 1.094mg | 100% |
| Manganese | 0.631mg | 1.73mg | 48% |
| Iron | 1.49mg | 4.98mg | 44% |
| Fiber | 2.8g | 12.7g | 40% |
| Zinc | 1.09mg | 5.04mg | 36% |
| Phosphorus | 152mg | 381mg | 33% |
| Potassium | 172mg | 1254mg | 32% |
| Protein | 4.4g | 19.87g | 31% |
| Vitamin B1 | 0.107mg | 0.455mg | 29% |
| Vitamin B5 | 1.471mg | 29% | |
| Vitamin B6 | 0.123mg | 0.351mg | 18% |
| Magnesium | 64mg | 127mg | 15% |
| Carbs | 21.3g | 62.9g | 14% |
| Vitamin B3 | 0.412mg | 2.63mg | 14% |
| Calories | 120kcal | 329kcal | 10% |
| Vitamin B2 | 0.11mg | 0.22mg | 8% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.113g | 6% |
| Calcium | 17mg | 66mg | 5% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Fats | 1.92g | 0.53g | 2% |
| Monounsaturated fat | 0.528g | 0.05g | 1% |
| Selenium | 2.8µg | 3.1µg | 1% |
| Net carbs | 18.5g | 50.2g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.231g | 0.191g | 0% |
| Tryptophan | 0.052mg | 0.191mg | 0% |
| Threonine | 0.131mg | 0.674mg | 0% |
| Isoleucine | 0.157mg | 0.791mg | 0% |
| Leucine | 0.261mg | 1.668mg | 0% |
| Lysine | 0.239mg | 1.497mg | 0% |
| Methionine | 0.096mg | 0.21mg | 0% |
| Phenylalanine | 0.185mg | 1.052mg | 0% |
| Valine | 0.185mg | 1.023mg | 0% |
| Histidine | 0.127mg | 0.524mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +262.3% |
| Contains more WaterWater | +432.8% |
| Contains more ProteinProtein | +351.6% |
| Contains more CarbsCarbs | +195.3% |
| Contains more OtherOther | +323.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 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 | +956% |
| Contains more Poly. FatPolyunsaturated fat | +854% |
| Contains less Sat. FatSaturated fat | -17.3% |