Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. Adzuki bean — In-Depth Nutrition Comparison

Compare

What are the differences between Walnut and Adzuki bean?

  • Walnut is richer than Adzuki bean in Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Zinc, Iron, and Calcium.
  • Walnut's daily need coverage for Copper is 143% more.
  • Walnut has 170 times more Saturated Fat than Adzuki bean. While Walnut has 6.126g of Saturated Fat, Adzuki bean has only 0.036g.

We used Nuts, walnuts, english and Beans, adzuki, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Walnut 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.
Contains more Calcium +250%
Contains more Iron +45.5%
Contains more Magnesium +203.8%
Contains more Phosphorus +106%
Contains less Sodium -75%
Contains more Zinc +74.6%
Contains more Copper +432.2%
Contains more Manganese +495.8%
Contains more Selenium +308.3%
Contains more Potassium +20.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +250%
Contains more Iron +45.5%
Contains more Magnesium +203.8%
Contains more Phosphorus +106%
Contains less Sodium -75%
Contains more Zinc +74.6%
Contains more Copper +432.2%
Contains more Manganese +495.8%
Contains more Selenium +308.3%
Contains more Potassium +20.6%

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.
Walnut
9
:
Contains more Vitamin A +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +196.5%
Contains more Vitamin B2 +134.4%
Contains more Vitamin B3 +56.9%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +459.4%
Contains more Folate +23.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +196.5%
Contains more Vitamin B2 +134.4%
Contains more Vitamin B3 +56.9%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +459.4%
Contains more Folate +23.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +102.5%
Contains more Fats +65110%
Contains more Other +34.8%
Contains more Carbs +80.7%
Contains more Water +1528.7%
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 Protein +102.5%
Contains more Fats +65110%
Contains more Other +34.8%
Contains more Carbs +80.7%
Contains more Water +1528.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +99155.6%
Contains more Polyunsaturated fat +224538.1%
Contains less Saturated Fat -99.4%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +99155.6%
Contains more Polyunsaturated fat +224538.1%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Adzuki bean
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Adzuki bean Opinion
Net carbs 7.01g 17.47g Adzuki bean
Protein 15.23g 7.52g Walnut
Fats 65.21g 0.1g Walnut
Carbs 13.71g 24.77g Adzuki bean
Calories 654kcal 128kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Adzuki bean
Fiber 6.7g 7.3g Adzuki bean
Calcium 98mg 28mg Walnut
Iron 2.91mg 2mg Walnut
Magnesium 158mg 52mg Walnut
Phosphorus 346mg 168mg Walnut
Potassium 441mg 532mg Adzuki bean
Sodium 2mg 8mg Walnut
Zinc 3.09mg 1.77mg Walnut
Copper 1.586mg 0.298mg Walnut
Manganese 3.414mg 0.573mg Walnut
Selenium 4.9µg 1.2µg Walnut
Vitamin A 20IU 6IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.115mg Walnut
Vitamin B2 0.15mg 0.064mg Walnut
Vitamin B3 1.125mg 0.717mg Walnut
Vitamin B5 0.57mg 0.43mg Walnut
Vitamin B6 0.537mg 0.096mg Walnut
Folate 98µg 121µg Adzuki bean
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.072mg Walnut
Threonine 0.596mg 0.255mg Walnut
Isoleucine 0.625mg 0.3mg Walnut
Leucine 1.17mg 0.632mg Walnut
Lysine 0.424mg 0.567mg Adzuki bean
Methionine 0.236mg 0.079mg Walnut
Phenylalanine 0.711mg 0.398mg Walnut
Valine 0.753mg 0.387mg Walnut
Histidine 0.391mg 0.198mg Walnut
Saturated Fat 6.126g 0.036g Adzuki bean
Monounsaturated Fat 8.933g 0.009g Walnut
Polyunsaturated fat 47.174g 0.021g Walnut

Which food is preferable for your diet?

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

People also compare

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
33%
Walnut
16%
Adzuki bean
Minerals Daily Need Coverage Score
152%
Walnut
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 6.09g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.