Brown rice vs. Adzuki bean — In-Depth Nutrition Comparison

Compare

How are brown rice and adzuki beans different?

Brown rice is higher in manganese and vitamin B3; however, adzuki beans are richer in folate, fiber, copper, iron, potassium, protein, zinc, and phosphorus.
Daily need coverage for folate for adzuki beans is 28% higher.
Brown rice contains 4 times more vitamin B3 than adzuki beans. While brown rice contains 2.561mg of vitamin B3, adzuki beans contain only 0.717mg.
Adzuki beans have 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

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brown rice

Adzuki bean

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brown rice

Adzuki bean

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 Vitamin B5Vitamin B5	+13.2%
Contains more FolateFolate	+1244.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.064mg

~equal in Vitamin B12 ~0µg

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%
Zinc	0.71mg	1.77mg	10%
Starch	24.79g		10%
Phosphorus	103mg	168mg	9%
Selenium	5.8µg	1.2µg	8%
Vitamin B1	0.178mg	0.115mg	5%
Magnesium	39mg	52mg	3%
Calcium	3mg	28mg	3%
Vitamin B6	0.123mg	0.096mg	2%
Choline	9.2mg		2%
Polyunsaturated fat	0.366g	0.021g	2%
Omega-6 (Linoleic acid)	0.355g		2%
Fats	0.97g	0.1g	1%
Vitamin E	0.17mg		1%
Vitamin B5	0.38mg	0.43mg	1%
Saturated fat	0.26g	0.036g	1%
Monounsaturated fat	0.369g	0.009g	1%
Omega-3 (ALA)	0.011g		1%
Calories	123kcal	128kcal	0%
Protein per 100 calories	2.2g	5.9g	N/A
Calories per 10 g protein	449kcal	170kcal	N/A
Weight per 100 calories	81g	78g	N/A
Net carbs	23.98g	17.47g	N/A
Carbs	25.58g	24.77g	0%
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%