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  6. Brown rice vs. Adzuki bean

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
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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 AVitamin A +∞%
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 B2 ~0.064mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
8% 25% 66%
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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
55% 14% 32%
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.
Brown rice Adzuki bean
Lower in Sodium ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Brown rice Adzuki bean Opinion
Calories 123kcal 128kcal Adzuki bean
Protein 2.74g 7.52g Adzuki bean
Fats 0.97g 0.1g Brown rice
Net carbs 23.98g 17.47g Brown rice
Carbs 25.58g 24.77g Brown rice
Magnesium 39mg 52mg Adzuki bean
Calcium 3mg 28mg Adzuki bean
Potassium 86mg 532mg Adzuki bean
Iron 0.56mg 2mg Adzuki bean
Sugar 0.24g Adzuki bean
Fiber 1.6g 7.3g Adzuki bean
Copper 0.106mg 0.298mg Adzuki bean
Zinc 0.71mg 1.77mg Adzuki bean
Starch 24.79g Brown rice
Phosphorus 103mg 168mg Adzuki bean
Sodium 4mg 8mg Brown rice
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 0.573mg Brown rice
Selenium 5.8µg 1.2µg Brown rice
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
Vitamin K 0.2µg Brown rice
Folate 9µg 121µg Adzuki bean
Choline 9.2mg Brown rice
Saturated Fat 0.26g 0.036g Adzuki bean
Monounsaturated Fat 0.369g 0.009g Brown rice
Polyunsaturated fat 0.366g 0.021g 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
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

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

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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%
Brown rice
15%
Adzuki bean
Minerals Daily Need Coverage Score
32%
Brown rice
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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)

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. 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.