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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
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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% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B6 ~0.096mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Adzuki bean DV% diff.
Iron 3.7mg 2mg 21%
Folate 81µg 121µg 10%
Phosphorus 113mg 168mg 8%
Choline 35.1mg 6%
Calcium 90mg 28mg 6%
Vitamin E 0.94mg 6%
Vitamin B5 0.229mg 0.43mg 4%
Fiber 6.3g 7.3g 4%
Vitamin B3 0.14mg 0.717mg 4%
Zinc 1.38mg 1.77mg 4%
Protein 9.73g 7.52g 4%
Manganese 0.636mg 0.573mg 3%
Magnesium 63mg 52mg 3%
Vitamin K 3.5µg 3%
Calories 139kcal 128kcal 1%
Polyunsaturated fat 0.152g 0.021g 1%
Vitamin B2 0.046mg 0.064mg 1%
Potassium 561mg 532mg 1%
Copper 0.287mg 0.298mg 1%
Fats 0.35g 0.1g 0%
Carbs 25.09g 24.77g 0%
Net carbs 18.79g 17.47g N/A
Sugar 0.34g N/A
Sodium 6mg 8mg 0%
Selenium 1.3µg 1.2µg 0%
Vitamin B1 0.118mg 0.115mg 0%
Vitamin B6 0.093mg 0.096mg 0%
Saturated fat 0.091g 0.036g 0%
Monounsaturated fat 0.031g 0.009g 0%
Tryptophan 0.115mg 0.072mg 0%
Threonine 0.409mg 0.255mg 0%
Isoleucine 0.429mg 0.3mg 0%
Leucine 0.776mg 0.632mg 0%
Lysine 0.668mg 0.567mg 0%
Methionine 0.146mg 0.079mg 0%
Phenylalanine 0.526mg 0.398mg 0%
Valine 0.509mg 0.387mg 0%
Histidine 0.271mg 0.198mg 0%

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%

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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. 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.