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Wheat vs. Adzuki bean — In-Depth Nutrition Comparison

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How are wheat and adzuki bean different?

  • Wheat is richer in selenium, manganese, phosphorus, vitamin B3, copper, vitamin B1, vitamin B6, magnesium, and zinc, while adzuki bean is higher in folate.
  • Wheat covers your daily need for selenium, 160% more than adzuki bean.
  • Wheat contains 9 times more vitamin B3 than adzuki bean. Wheat contains 6.738mg of vitamin B3, while adzuki bean contains 0.717mg.
  • Wheat has a higher glycemic index (50) than adzuki bean (29).

Wheat, durum and Beans, adzuki, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 more MagnesiumMagnesium +176.9%
Contains more CalciumCalcium +21.4%
Contains more IronIron +76%
Contains more CopperCopper +85.6%
Contains more ZincZinc +135%
Contains more PhosphorusPhosphorus +202.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +425.7%
Contains more SeleniumSelenium +7350%
Contains more PotassiumPotassium +23.4%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin B1Vitamin B1 +264.3%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +839.7%
Contains more Vitamin B5Vitamin B5 +117.4%
Contains more Vitamin B6Vitamin B6 +336.5%
Contains more FolateFolate +181.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Adzuki bean DV% diff.
Selenium 89.4µg 1.2µg 160%
Manganese 3.012mg 0.573mg 106%
Phosphorus 508mg 168mg 49%
Vitamin B3 6.738mg 0.717mg 38%
Fiber 7.3g 29%
Copper 0.553mg 0.298mg 28%
Vitamin B1 0.419mg 0.115mg 25%
Vitamin B6 0.419mg 0.096mg 25%
Zinc 4.16mg 1.77mg 22%
Magnesium 144mg 52mg 22%
Folate 43µg 121µg 20%
Iron 3.52mg 2mg 19%
Carbs 71.13g 24.77g 15%
Protein 13.68g 7.52g 12%
Calories 339kcal 128kcal 11%
Vitamin B5 0.935mg 0.43mg 10%
Polyunsaturated fat 0.978g 0.021g 6%
Vitamin B2 0.121mg 0.064mg 4%
Fats 2.47g 0.1g 4%
Potassium 431mg 532mg 3%
Saturated fat 0.454g 0.036g 2%
Calcium 34mg 28mg 1%
Monounsaturated fat 0.344g 0.009g 1%
Net carbs 71.13g 17.47g N/A
Sodium 2mg 8mg 0%
Tryptophan 0.176mg 0.072mg 0%
Threonine 0.366mg 0.255mg 0%
Isoleucine 0.533mg 0.3mg 0%
Leucine 0.934mg 0.632mg 0%
Lysine 0.303mg 0.567mg 0%
Methionine 0.221mg 0.079mg 0%
Phenylalanine 0.681mg 0.398mg 0%
Valine 0.594mg 0.387mg 0%
Histidine 0.322mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 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 ProteinProtein +81.9%
Contains more FatsFats +2370%
Contains more CarbsCarbs +187.2%
Contains more OtherOther +34.8%
Contains more WaterWater +505.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +3722.2%
Contains more Poly. FatPolyunsaturated fat +4557.1%
Contains less Sat. FatSaturated fat -92.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.