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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 of 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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
7
:
1
Adzuki bean
Adzuki bean
Contains more Calcium +21.4%
Contains more Iron +76%
Contains more Magnesium +176.9%
Contains more Phosphorus +202.4%
Contains less Sodium -75%
Contains more Zinc +135%
Contains more Copper +85.6%
Contains more Potassium +23.4%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +21.4%
Contains more Iron +76%
Contains more Magnesium +176.9%
Contains more Phosphorus +202.4%
Contains less Sodium -75%
Contains more Zinc +135%
Contains more Copper +85.6%
Contains more Potassium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
5
:
2
Adzuki bean
Adzuki bean
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +839.7%
Contains more Vitamin B5 +117.4%
Contains more Vitamin B6 +336.5%
Contains more Vitamin A +∞%
Contains more Folate +181.4%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Adzuki bean
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 B1 +264.3%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +839.7%
Contains more Vitamin B5 +117.4%
Contains more Vitamin B6 +336.5%
Contains more Vitamin A +∞%
Contains more Folate +181.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Adzuki bean
Adzuki bean
Contains more Protein +81.9%
Contains more Fats +2370%
Contains more Carbs +187.2%
Contains more Other +34.8%
Contains more Water +505.9%
Wheat
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
Adzuki bean
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 +81.9%
Contains more Fats +2370%
Contains more Carbs +187.2%
Contains more Other +34.8%
Contains more Water +505.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +3722.2%
Contains more Polyunsaturated fat +4557.1%
Contains less Saturated Fat -92.1%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +3722.2%
Contains more Polyunsaturated fat +4557.1%
Contains less Saturated Fat -92.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Adzuki bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Adzuki bean Opinion
Net carbs 71.13g 17.47g Wheat
Protein 13.68g 7.52g Wheat
Fats 2.47g 0.1g Wheat
Carbs 71.13g 24.77g Wheat
Calories 339kcal 128kcal Wheat
Fiber 7.3g Adzuki bean
Calcium 34mg 28mg Wheat
Iron 3.52mg 2mg Wheat
Magnesium 144mg 52mg Wheat
Phosphorus 508mg 168mg Wheat
Potassium 431mg 532mg Adzuki bean
Sodium 2mg 8mg Wheat
Zinc 4.16mg 1.77mg Wheat
Copper 0.553mg 0.298mg Wheat
Vitamin A 0IU 6IU Adzuki bean
Vitamin B1 0.419mg 0.115mg Wheat
Vitamin B2 0.121mg 0.064mg Wheat
Vitamin B3 6.738mg 0.717mg Wheat
Vitamin B5 0.935mg 0.43mg Wheat
Vitamin B6 0.419mg 0.096mg Wheat
Folate 43µg 121µg Adzuki bean
Tryptophan 0.176mg 0.072mg Wheat
Threonine 0.366mg 0.255mg Wheat
Isoleucine 0.533mg 0.3mg Wheat
Leucine 0.934mg 0.632mg Wheat
Lysine 0.303mg 0.567mg Adzuki bean
Methionine 0.221mg 0.079mg Wheat
Phenylalanine 0.681mg 0.398mg Wheat
Valine 0.594mg 0.387mg Wheat
Histidine 0.322mg 0.198mg Wheat
Saturated Fat 0.454g 0.036g Adzuki bean
Monounsaturated Fat 0.344g 0.009g Wheat
Polyunsaturated fat 0.978g 0.021g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
16%
Adzuki bean
Minerals Daily Need Coverage Score
100%
Wheat
49%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.418g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 21)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.