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  6. Wafer vs. Adzuki bean

Wafer vs. Adzuki bean — In-Depth Nutrition Comparison

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How are wafer and adzuki bean different?

  • Adzuki bean is higher than wafer in folate, copper, manganese, fiber, zinc, phosphorus, potassium, vitamin B6, and vitamin B5.
  • Adzuki bean covers your daily need for folate, 144% more than wafer.
  • Wafer contains 116 times more sodium than adzuki bean. Wafer contains 580mg of sodium, while adzuki bean contains 5mg.
  • Wafer has a higher glycemic index (61) than adzuki bean (29).

Cookies, chocolate wafers and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Wafer 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.
Wafer
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +83.9%
Contains more MagnesiumMagnesium +139.6%
Contains more CalciumCalcium +112.9%
Contains more PotassiumPotassium +497.1%
Contains more IronIron +24.2%
Contains more CopperCopper +136.3%
Contains more ZincZinc +362.4%
Contains more PhosphorusPhosphorus +188.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +148.6%

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.
Wafer
Wafer
6
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B5Vitamin B5 +286.1%
Contains more Vitamin B6Vitamin B6 +588.2%
Contains more FolateFolate +1223.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.63mg

All nutrients comparison - raw data values

Nutrient Wafer Adzuki bean DV% diff.
Folate 47µg 622µg 144%
Copper 0.463mg 1.094mg 70%
Manganese 0.696mg 1.73mg 45%
Fiber 3.4g 12.7g 37%
Zinc 1.09mg 5.04mg 36%
Phosphorus 132mg 381mg 36%
Potassium 210mg 1254mg 31%
Polyunsaturated fat 4.153g 0.113g 27%
Protein 6.6g 19.87g 27%
Sodium 580mg 5mg 25%
Vitamin B6 0.051mg 0.351mg 23%
Vitamin B5 0.381mg 1.471mg 22%
Fats 14.2g 0.53g 21%
Vitamin B1 0.203mg 0.455mg 21%
Magnesium 53mg 127mg 18%
Saturated fat 4.241g 0.191g 18%
Iron 4.01mg 4.98mg 12%
Monounsaturated fat 4.865g 0.05g 12%
Vitamin E 0.72mg 5%
Calories 433kcal 329kcal 5%
Selenium 5.7µg 3.1µg 5%
Calcium 31mg 66mg 4%
Vitamin B2 0.266mg 0.22mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Carbs 72.7g 62.9g 3%
Vitamin K 2.4µg 2%
Vitamin B3 2.858mg 2.63mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 50.2g N/A
Sugar 37.43g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.096mg 0.191mg 0%
Threonine 0.22mg 0.674mg 0%
Isoleucine 0.261mg 0.791mg 0%
Leucine 0.447mg 1.668mg 0%
Lysine 0.281mg 1.497mg 0%
Methionine 0.105mg 0.21mg 0%
Phenylalanine 0.308mg 1.052mg 0%
Valine 0.323mg 1.023mg 0%
Histidine 0.128mg 0.524mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +2579.2%
Contains more CarbsCarbs +15.6%
Contains more ProteinProtein +201.1%
Contains more WaterWater +198.7%
Contains more OtherOther +63%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
54% 14% 32%
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 +9630%
Contains more Poly. FatPolyunsaturated fat +3575.2%
Contains less Sat. FatSaturated fat -95.5%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.