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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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
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
5
:
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%
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%
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%

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
Starch g g
Fructose g g
Sugar g g
Fiber g 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 E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
16
Adzuki bean
Mineral Summary Score
100
Wheat
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
45%
Adzuki bean
Carbohydrates
71%
Wheat
25%
Adzuki bean
Fats
11%
Wheat
0%
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.