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  6. White beans vs. Adzuki bean

White beans vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between White beans and Adzuki bean

  • White beans has more Iron, and Calcium, however, Adzuki bean is richer in Folate, and Phosphorus.
  • White beans's daily need coverage for Iron is 21% more.
  • White beans contains 3 times more Calcium than Adzuki bean. White beans contains 90mg of Calcium, while Adzuki bean contains 28mg.

The food varieties used in the comparison are Beans, white, mature seeds, cooked, boiled, without salt and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

White beans 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 MagnesiumMagnesium +21.2%
Contains more CalciumCalcium +221.4%
Contains more IronIron +85%
Contains less SodiumSodium -25%
Contains more ZincZinc +28.3%
Contains more PhosphorusPhosphorus +48.7%
~equal in Potassium ~532mg
~equal in Copper ~0.298mg
~equal in Manganese ~0.573mg
~equal in Selenium ~1.2µg

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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +412.1%
Contains more Vitamin B5Vitamin B5 +87.8%
Contains more FolateFolate +49.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B6 ~0.096mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +29.4%
Contains more FatsFats +250%
Contains more OtherOther +32.6%
~equal in Carbs ~24.77g
~equal in Water ~66.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 +244.4%
Contains more Poly. FatPolyunsaturated fat +623.8%
Contains less Sat. FatSaturated Fat -60.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Adzuki bean Opinion
Calories 139kcal 128kcal White beans
Protein 9.73g 7.52g White beans
Fats 0.35g 0.1g White beans
Net carbs 18.79g 17.47g White beans
Carbs 25.09g 24.77g White beans
Magnesium 63mg 52mg White beans
Calcium 90mg 28mg White beans
Potassium 561mg 532mg White beans
Iron 3.7mg 2mg White beans
Sugar 0.34g Adzuki bean
Fiber 6.3g 7.3g Adzuki bean
Copper 0.287mg 0.298mg Adzuki bean
Zinc 1.38mg 1.77mg Adzuki bean
Phosphorus 113mg 168mg Adzuki bean
Sodium 6mg 8mg White beans
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.94mg White beans
Manganese 0.636mg 0.573mg White beans
Selenium 1.3µg 1.2µg White beans
Vitamin B1 0.118mg 0.115mg White beans
Vitamin B2 0.046mg 0.064mg Adzuki bean
Vitamin B3 0.14mg 0.717mg Adzuki bean
Vitamin B5 0.229mg 0.43mg Adzuki bean
Vitamin B6 0.093mg 0.096mg Adzuki bean
Vitamin K 3.5µg White beans
Folate 81µg 121µg Adzuki bean
Choline 35.1mg White beans
Saturated Fat 0.091g 0.036g Adzuki bean
Monounsaturated Fat 0.031g 0.009g White beans
Polyunsaturated fat 0.152g 0.021g White beans
Tryptophan 0.115mg 0.072mg White beans
Threonine 0.409mg 0.255mg White beans
Isoleucine 0.429mg 0.3mg White beans
Leucine 0.776mg 0.632mg White beans
Lysine 0.668mg 0.567mg White beans
Methionine 0.146mg 0.079mg White beans
Phenylalanine 0.526mg 0.398mg White beans
Valine 0.509mg 0.387mg White beans
Histidine 0.271mg 0.198mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
14%
White beans
15%
Adzuki bean
Minerals Daily Need Coverage Score
53%
White beans
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 29)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.055g)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.