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  6. Wheat vs. Adzuki bean

Wheat vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the differences between Wheat and Adzuki bean?

  • Wheat is higher in Selenium, Manganese, Vitamin B3, and Phosphorus, yet Adzuki bean is higher in Folate, Copper, Potassium, Iron, Vitamin B5, and Zinc.
  • Wheat 's daily need coverage for Selenium is 157% more.
  • Wheat has 3 times more Vitamin B3 than Adzuki bean. While Wheat has 6.738mg of Vitamin B3, Adzuki bean has only 2.63mg.

We used Wheat, durum and Beans, adzuki, mature seeds, raw types 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.
Wheat
Wheat
5
:
5
Adzuki bean
Adzuki bean
Contains more Magnesium +13.4%
Contains more Phosphorus +33.3%
Contains less Sodium -60%
Contains more Manganese +74.1%
Contains more Selenium +2783.9%
Contains more Calcium +94.1%
Contains more Iron +41.5%
Contains more Potassium +191%
Contains more Zinc +21.2%
Contains more Copper +97.8%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains more Magnesium +13.4%
Contains more Phosphorus +33.3%
Contains less Sodium -60%
Contains more Manganese +74.1%
Contains more Selenium +2783.9%
Contains more Calcium +94.1%
Contains more Iron +41.5%
Contains more Potassium +191%
Contains more Zinc +21.2%
Contains more Copper +97.8%

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.
Wheat
Wheat
2
:
5
Adzuki bean
Adzuki bean
Contains more Vitamin B3 +156.2%
Contains more Vitamin B6 +19.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +57.3%
Contains more Folate +1346.5%
Equal in Vitamin B1 - 0.455
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 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Contains more Vitamin B3 +156.2%
Contains more Vitamin B6 +19.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +57.3%
Contains more Folate +1346.5%
Equal in Vitamin B1 - 0.455

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +366%
Contains more Carbs +13.1%
Contains more Protein +45.2%
Contains more Water +22.9%
Contains more Other +83.1%
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
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 Fats +366%
Contains more Carbs +13.1%
Contains more Protein +45.2%
Contains more Water +22.9%
Contains more Other +83.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +588%
Contains more Polyunsaturated fat +765.5%
Contains less Saturated Fat -57.9%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +588%
Contains more Polyunsaturated fat +765.5%
Contains less Saturated Fat -57.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Adzuki bean Opinion
Net carbs 71.13g 50.2g Wheat
Protein 13.68g 19.87g Adzuki bean
Fats 2.47g 0.53g Wheat
Carbs 71.13g 62.9g Wheat
Calories 339kcal 329kcal Wheat
Fiber 12.7g Adzuki bean
Calcium 34mg 66mg Adzuki bean
Iron 3.52mg 4.98mg Adzuki bean
Magnesium 144mg 127mg Wheat
Phosphorus 508mg 381mg Wheat
Potassium 431mg 1254mg Adzuki bean
Sodium 2mg 5mg Wheat
Zinc 4.16mg 5.04mg Adzuki bean
Copper 0.553mg 1.094mg Adzuki bean
Manganese 3.012mg 1.73mg Wheat
Selenium 89.4µg 3.1µg Wheat
Vitamin A 0IU 17IU Adzuki bean
Vitamin A RAE 0µg 1µg Adzuki bean
Vitamin B1 0.419mg 0.455mg Adzuki bean
Vitamin B2 0.121mg 0.22mg Adzuki bean
Vitamin B3 6.738mg 2.63mg Wheat
Vitamin B5 0.935mg 1.471mg Adzuki bean
Vitamin B6 0.419mg 0.351mg Wheat
Folate 43µg 622µg Adzuki bean
Tryptophan 0.176mg 0.191mg Adzuki bean
Threonine 0.366mg 0.674mg Adzuki bean
Isoleucine 0.533mg 0.791mg Adzuki bean
Leucine 0.934mg 1.668mg Adzuki bean
Lysine 0.303mg 1.497mg Adzuki bean
Methionine 0.221mg 0.21mg Wheat
Phenylalanine 0.681mg 1.052mg Adzuki bean
Valine 0.594mg 1.023mg Adzuki bean
Histidine 0.322mg 0.524mg Adzuki bean
Saturated Fat 0.454g 0.191g Adzuki bean
Monounsaturated Fat 0.344g 0.05g Wheat
Polyunsaturated fat 0.978g 0.113g 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 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
37%
Wheat
71%
Adzuki bean
Minerals Daily Need Coverage Score
168%
Wheat
132%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.263g)
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 minerals?
?
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.
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

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/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.