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Wheat gluten vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between wheat gluten and adzuki bean

  • Wheat gluten has more selenium, iron, phosphorus, and calcium; however, adzuki bean has more folate, fiber, copper, potassium, vitamin B1, and vitamin B5.
  • Daily need coverage for selenium for wheat gluten is 70% higher.
  • Adzuki bean has 5 times less calcium than wheat gluten. Wheat gluten has 142mg of calcium, while adzuki bean has 28mg.
  • Wheat gluten has a higher glycemic index than adzuki bean.

Food types used in this article are Vital wheat gluten and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 CalciumCalcium +407.1%
Contains more IronIron +160%
Contains more PhosphorusPhosphorus +54.8%
Contains more SeleniumSelenium +3208.3%
Contains more MagnesiumMagnesium +108%
Contains more PotassiumPotassium +432%
Contains more CopperCopper +63.7%
Contains more ZincZinc +108.2%
Contains less SodiumSodium -72.4%

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% 0% 0% 0% 0% 0% 0% 0% 0% 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 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~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 gluten Adzuki bean DV% diff.
Protein 75.16g 7.52g 135%
Selenium 39.7µg 1.2µg 70%
Iron 5.2mg 2mg 40%
Folate 0µg 121µg 30%
Fiber 0.6g 7.3g 27%
Manganese 0.573mg 25%
Phosphorus 260mg 168mg 13%
Copper 0.182mg 0.298mg 13%
Potassium 100mg 532mg 13%
Calories 370kcal 128kcal 12%
Calcium 142mg 28mg 11%
Vitamin B1 0mg 0.115mg 10%
Vitamin B5 0mg 0.43mg 9%
Zinc 0.85mg 1.77mg 8%
Vitamin B6 0mg 0.096mg 7%
Magnesium 25mg 52mg 6%
Polyunsaturated fat 0.81g 0.021g 5%
Vitamin B2 0mg 0.064mg 5%
Vitamin B3 0mg 0.717mg 4%
Carbs 13.79g 24.77g 4%
Fats 1.85g 0.1g 3%
Sodium 29mg 8mg 1%
Saturated fat 0.272g 0.036g 1%
Net carbs 13.19g 17.47g N/A
Monounsaturated fat 0.156g 0.009g 0%
Tryptophan 0.072mg 0%
Threonine 0.255mg 0%
Isoleucine 0.3mg 0%
Leucine 0.632mg 0%
Lysine 0.567mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.398mg 0%
Valine 0.387mg 0%
Histidine 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +899.5%
Contains more FatsFats +1750%
Contains more CarbsCarbs +79.6%
Contains more WaterWater +708.4%
Contains more OtherOther +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 +1633.3%
Contains more Poly. FatPolyunsaturated fat +3757.1%
Contains less Sat. FatSaturated fat -86.8%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.