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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 from 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.

Rice, brown, long-grain, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Brown rice vs Adzuki bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50%
Contains more Calcium +833.3%
Contains more Iron +257.1%
Contains more Magnesium +33.3%
Contains more Phosphorus +63.1%
Contains more Potassium +518.6%
Contains more Zinc +149.3%
Contains more Copper +181.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains less Sodium -50%
Contains more Calcium +833.3%
Contains more Iron +257.1%
Contains more Magnesium +33.3%
Contains more Phosphorus +63.1%
Contains more Potassium +518.6%
Contains more Zinc +149.3%
Contains more Copper +181.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +54.8%
Contains more Vitamin B3 +257.2%
Contains more Vitamin B6 +28.1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +13.2%
Contains more Folate +1244.4%
Equal in Vitamin B2 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin B1 +54.8%
Contains more Vitamin B3 +257.2%
Contains more Vitamin B6 +28.1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +13.2%
Contains more Folate +1244.4%
Equal in Vitamin B2 - 0.064

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Adzuki bean
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Adzuki bean Opinion
Net carbs 23.98g 17.47g Brown rice
Protein 2.74g 7.52g Adzuki bean
Fats 0.97g 0.1g Brown rice
Carbs 25.58g 24.77g Brown rice
Calories 123kcal 128kcal Adzuki bean
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Adzuki bean
Fiber 1.6g 7.3g Adzuki bean
Calcium 3mg 28mg Adzuki bean
Iron 0.56mg 2mg Adzuki bean
Magnesium 39mg 52mg Adzuki bean
Phosphorus 103mg 168mg Adzuki bean
Potassium 86mg 532mg Adzuki bean
Sodium 4mg 8mg Brown rice
Zinc 0.71mg 1.77mg Adzuki bean
Copper 0.106mg 0.298mg Adzuki bean
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.115mg Brown rice
Vitamin B2 0.069mg 0.064mg Brown rice
Vitamin B3 2.561mg 0.717mg Brown rice
Vitamin B5 0.38mg 0.43mg Adzuki bean
Vitamin B6 0.123mg 0.096mg Brown rice
Folate 9µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Brown rice
Tryptophan 0.033mg 0.072mg Adzuki bean
Threonine 0.095mg 0.255mg Adzuki bean
Isoleucine 0.109mg 0.3mg Adzuki bean
Leucine 0.214mg 0.632mg Adzuki bean
Lysine 0.099mg 0.567mg Adzuki bean
Methionine 0.058mg 0.079mg Adzuki bean
Phenylalanine 0.133mg 0.398mg Adzuki bean
Valine 0.151mg 0.387mg Adzuki bean
Histidine 0.066mg 0.198mg Adzuki bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.036g Adzuki bean
Monounsaturated Fat 0.369g 0.009g Brown rice
Polyunsaturated fat 0.366g 0.021g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
16
Adzuki bean
Mineral Summary Score
20
Brown rice
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
45%
Adzuki bean
Carbohydrates
26%
Brown rice
25%
Adzuki bean
Fats
4%
Brown rice
0%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.224g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.