Brown rice vs. Adzuki bean — In-Depth Nutrition Comparison
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How are brown rice and adzuki bean different?
- Brown rice is higher in manganese, vitamin B3, and selenium; however, adzuki bean is richer in folate, fiber, copper, iron, potassium, zinc, and phosphorus.
- Daily need coverage for folate for adzuki bean is 28% higher.
- Brown rice contains 5 times more selenium than adzuki bean. While brown rice contains 5.8µg of selenium, adzuki bean contains only 1.2µg.
- Adzuki bean has a lower glycemic index (29) than brown rice (66).
Rice, brown, long-grain, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt are the varieties 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 | -50% |
| Contains more ManganeseManganese | +70% |
| Contains more SeleniumSelenium | +383.3% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +833.3% |
| Contains more PotassiumPotassium | +518.6% |
| Contains more IronIron | +257.1% |
| Contains more CopperCopper | +181.1% |
| Contains more ZincZinc | +149.3% |
| Contains more PhosphorusPhosphorus | +63.1% |
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 B1Vitamin B1 | +54.8% |
| Contains more Vitamin B3Vitamin B3 | +257.2% |
| Contains more Vitamin B6Vitamin B6 | +28.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +13.2% |
| Contains more FolateFolate | +1244.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
7.52 g
Fats:
0.1 g
Carbs:
24.77 g
Water:
66.29 g
Other:
1.32 g
| Contains more FatsFats | +870% |
| Contains more ProteinProtein | +174.5% |
| Contains more OtherOther | +200% |
~equal in
Carbs
~24.77g
~equal in
Water
~66.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.021 g
| Contains more Mono. FatMonounsaturated fat | +4000% |
| Contains more Poly. FatPolyunsaturated fat | +1642.9% |
| Contains less Sat. FatSaturated fat | -86.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 9µg | 121µg | 28% |
| Fiber | 1.6g | 7.3g | 23% |
| Copper | 0.106mg | 0.298mg | 21% |
| Iron | 0.56mg | 2mg | 18% |
| Manganese | 0.974mg | 0.573mg | 17% |
| Potassium | 86mg | 532mg | 13% |
| Vitamin B3 | 2.561mg | 0.717mg | 12% |
| Protein | 2.74g | 7.52g | 10% |
| Starch | 24.79g | 10% | |
| Zinc | 0.71mg | 1.77mg | 10% |
| Phosphorus | 103mg | 168mg | 9% |
| Selenium | 5.8µg | 1.2µg | 8% |
| Vitamin B1 | 0.178mg | 0.115mg | 5% |
| Calcium | 3mg | 28mg | 3% |
| Magnesium | 39mg | 52mg | 3% |
| Polyunsaturated fat | 0.366g | 0.021g | 2% |
| Choline | 9.2mg | 2% | |
| Vitamin B6 | 0.123mg | 0.096mg | 2% |
| Vitamin B5 | 0.38mg | 0.43mg | 1% |
| Saturated fat | 0.26g | 0.036g | 1% |
| Vitamin E | 0.17mg | 1% | |
| Monounsaturated fat | 0.369g | 0.009g | 1% |
| Fats | 0.97g | 0.1g | 1% |
| Calories | 123kcal | 128kcal | 0% |
| Carbs | 25.58g | 24.77g | 0% |
| Net carbs | 23.98g | 17.47g | N/A |
| Sugar | 0.24g | N/A | |
| Sodium | 4mg | 8mg | 0% |
| Vitamin B2 | 0.069mg | 0.064mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.033mg | 0.072mg | 0% |
| Threonine | 0.095mg | 0.255mg | 0% |
| Isoleucine | 0.109mg | 0.3mg | 0% |
| Leucine | 0.214mg | 0.632mg | 0% |
| Lysine | 0.099mg | 0.567mg | 0% |
| Methionine | 0.058mg | 0.079mg | 0% |
| Phenylalanine | 0.133mg | 0.398mg | 0% |
| Valine | 0.151mg | 0.387mg | 0% |
| Histidine | 0.066mg | 0.198mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
15%
Minerals Daily Need Coverage Score
32%
47%
Comparison summary
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 0.224g)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2)