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  6. Waffle vs. Adzuki bean

Waffle vs. Adzuki bean — In-Depth Nutrition Comparison

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How are waffle and adzuki bean different?

  • Waffle is richer in selenium, while adzuki bean is higher in folate, copper, manganese, zinc, iron, potassium, phosphorus, and magnesium.
  • Adzuki bean covers your daily need for folate, 144% more than waffle.
  • Waffle has a higher glycemic index (76) than adzuki bean (29).

Waffles, plain, prepared from recipe and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Waffle 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.
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +286.4%
Contains more SeleniumSelenium +1390.3%
Contains more MagnesiumMagnesium +568.4%
Contains more PotassiumPotassium +688.7%
Contains more IronIron +115.6%
Contains more CopperCopper +1664.5%
Contains more ZincZinc +641.2%
Contains more PhosphorusPhosphorus +100.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +552.8%

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.
Waffle
Waffle
4
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +73%
Contains more Vitamin B3Vitamin B3 +26.9%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +526.8%
Contains more FolateFolate +1252.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Adzuki bean DV% diff.
Folate 46µg 622µg 144%
Copper 0.062mg 1.094mg 115%
Selenium 46.2µg 3.1µg 78%
Manganese 0.265mg 1.73mg 64%
Fiber 12.7g 51%
Polyunsaturated fat 6.785g 0.113g 44%
Zinc 0.68mg 5.04mg 40%
Iron 2.31mg 4.98mg 33%
Potassium 159mg 1254mg 32%
Phosphorus 190mg 381mg 27%
Magnesium 19mg 127mg 26%
Protein 7.9g 19.87g 24%
Cholesterol 69mg 0mg 23%
Vitamin B6 0.056mg 0.351mg 23%
Sodium 511mg 5mg 22%
Fats 14.1g 0.53g 21%
Vitamin B5 0.485mg 1.471mg 20%
Calcium 255mg 66mg 19%
Vitamin B1 0.263mg 0.455mg 16%
Saturated fat 2.866g 0.191g 12%
Vitamin B12 0.25µg 0µg 10%
Vitamin B2 0.347mg 0.22mg 10%
Carbs 32.9g 62.9g 10%
Monounsaturated fat 3.521g 0.05g 9%
Vitamin A 65µg 1µg 7%
Vitamin B3 2.073mg 2.63mg 3%
Calories 291kcal 329kcal 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 50.2g N/A
Tryptophan 0.099mg 0.191mg 0%
Threonine 0.289mg 0.674mg 0%
Isoleucine 0.362mg 0.791mg 0%
Leucine 0.63mg 1.668mg 0%
Lysine 0.384mg 1.497mg 0%
Methionine 0.179mg 0.21mg 0%
Phenylalanine 0.395mg 1.052mg 0%
Valine 0.409mg 1.023mg 0%
Histidine 0.187mg 0.524mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +2560.4%
Contains more WaterWater +212.5%
Contains more ProteinProtein +151.5%
Contains more CarbsCarbs +91.2%
~equal in Other ~3.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +6942%
Contains more Poly. FatPolyunsaturated fat +5904.4%
Contains less Sat. FatSaturated fat -93.3%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.