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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
21%
65%
Minerals Daily Need Coverage Score
65%
132%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $2)
Which food is lower in Cholesterol?
Adzuki bean is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 575mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 4.05g)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
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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.