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  6. Whey vs. Adzuki bean

Whey vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between whey and adzuki bean

  • Whey has less folate, copper, manganese, iron, fiber, phosphorus, zinc, vitamin B1, potassium, and magnesium.
  • Adzuki bean covers your daily folate needs 155% more than whey.
  • The glycemic index of whey is higher.

Food varieties used in this article are Whey, sweet, fluid and Beans, adzuki, mature seeds, raw.

Infographic

Whey 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.
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 MagnesiumMagnesium +1487.5%
Contains more CalciumCalcium +40.4%
Contains more PotassiumPotassium +678.9%
Contains more IronIron +8200%
Contains more CopperCopper +27250%
Contains more ZincZinc +3776.9%
Contains more PhosphorusPhosphorus +728.3%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +172900%
Contains more SeleniumSelenium +63.2%

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.
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1163.9%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +3454.1%
Contains more Vitamin B5Vitamin B5 +284.1%
Contains more Vitamin B6Vitamin B6 +1032.3%
Contains more FolateFolate +62100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Adzuki bean DV% diff.
Folate 1µg 622µg 155%
Copper 0.004mg 1.094mg 121%
Manganese 0.001mg 1.73mg 75%
Iron 0.06mg 4.98mg 62%
Fiber 0g 12.7g 51%
Phosphorus 46mg 381mg 48%
Zinc 0.13mg 5.04mg 45%
Protein 0.85g 19.87g 38%
Vitamin B1 0.036mg 0.455mg 35%
Potassium 161mg 1254mg 32%
Magnesium 8mg 127mg 28%
Vitamin B6 0.031mg 0.351mg 25%
Vitamin B5 0.383mg 1.471mg 22%
Carbs 5.14g 62.9g 19%
Vitamin B3 0.074mg 2.63mg 16%
Calories 27kcal 329kcal 15%
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.158mg 0.22mg 5%
Choline 16mg 3%
Sodium 54mg 5mg 2%
Selenium 1.9µg 3.1µg 2%
Calcium 47mg 66mg 2%
Polyunsaturated fat 0.011g 0.113g 1%
Cholesterol 2mg 0mg 1%
Fats 0.36g 0.53g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 50.2g N/A
Sugar 5.14g N/A
Vitamin A 3µg 1µg 0%
Saturated fat 0.23g 0.191g 0%
Monounsaturated fat 0.1g 0.05g 0%
Tryptophan 0.013mg 0.191mg 0%
Threonine 0.054mg 0.674mg 0%
Isoleucine 0.047mg 0.791mg 0%
Leucine 0.078mg 1.668mg 0%
Lysine 0.068mg 1.497mg 0%
Methionine 0.016mg 0.21mg 0%
Phenylalanine 0.027mg 1.052mg 0%
Valine 0.046mg 1.023mg 0%
Histidine 0.016mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +592.9%
Contains more ProteinProtein +2237.6%
Contains more FatsFats +47.2%
Contains more CarbsCarbs +1123.7%
Contains more OtherOther +515.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +100%
Contains less Sat. FatSaturated fat -17%
Contains more Poly. FatPolyunsaturated fat +927.3%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.