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  6. Khorasan wheat vs. Adzuki bean

Khorasan wheat vs. Adzuki bean — In-Depth Nutrition Comparison

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How are khorasan wheat and adzuki bean different?

  • Khorasan wheat is higher in selenium, manganese, vitamin B3, and vitamin B1; however, adzuki bean is richer in copper, potassium, iron, zinc, vitamin B5, and vitamin B6.
  • Daily need coverage for selenium for khorasan wheat is 143% higher.
  • Khorasan wheat contains 2 times more vitamin B3 than adzuki bean. While khorasan wheat contains 6.375mg of vitamin B3, adzuki bean contains only 2.63mg.
  • Adzuki bean has a lower glycemic index (29) than khorasan wheat (40).

Wheat, KAMUT khorasan, uncooked and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more ManganeseManganese +58.1%
Contains more SeleniumSelenium +2529%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +211.2%
Contains more IronIron +32.1%
Contains more CopperCopper +116.2%
Contains more ZincZinc +37%
~equal in Magnesium ~127mg
~equal in Phosphorus ~381mg
~equal in Sodium ~5mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin B6Vitamin B6 +35.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Adzuki bean DV% diff.
Folate 622µg 156%
Selenium 81.5µg 3.1µg 143%
Copper 0.506mg 1.094mg 65%
Manganese 2.735mg 1.73mg 44%
Potassium 403mg 1254mg 25%
Vitamin B3 6.375mg 2.63mg 23%
Starch 52.41g 22%
Iron 3.77mg 4.98mg 15%
Zinc 3.68mg 5.04mg 12%
Protein 14.54g 19.87g 11%
Vitamin B5 0.949mg 1.471mg 10%
Vitamin B1 0.566mg 0.455mg 9%
Vitamin B6 0.259mg 0.351mg 7%
Fiber 11.1g 12.7g 6%
Choline 25.8mg 5%
Calcium 22mg 66mg 4%
Vitamin E 0.61mg 4%
Carbs 70.58g 62.9g 3%
Polyunsaturated fat 0.621g 0.113g 3%
Vitamin B2 0.184mg 0.22mg 3%
Phosphorus 364mg 381mg 2%
Vitamin K 1.8µg 2%
Fats 2.13g 0.53g 2%
Magnesium 130mg 127mg 1%
Calories 337kcal 329kcal 0%
Net carbs 59.48g 50.2g N/A
Sugar 7.84g N/A
Sodium 5mg 5mg 0%
Vitamin A 1µg 1µg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.196g 0.191g 0%
Monounsaturated fat 0.213g 0.05g 0%
Tryptophan 0.13mg 0.191mg 0%
Threonine 0.442mg 0.674mg 0%
Isoleucine 0.566mg 0.791mg 0%
Leucine 1.112mg 1.668mg 0%
Lysine 0.416mg 1.497mg 0%
Methionine 0.251mg 0.21mg 0%
Phenylalanine 0.772mg 1.052mg 0%
Valine 0.687mg 1.023mg 0%
Histidine 0.379mg 0.524mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
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 FatsFats +301.9%
Contains more CarbsCarbs +12.2%
Contains more ProteinProtein +36.7%
Contains more WaterWater +21.4%
Contains more OtherOther +94%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +326%
Contains more Poly. FatPolyunsaturated fat +449.6%
~equal in Saturated fat ~0.191g

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.