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  6. White bread vs. Adzuki bean

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

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Significant differences between white bread and adzuki bean

  • White bread has more selenium; however, adzuki bean is richer in folate, copper, manganese, phosphorus, fiber, zinc, potassium, and magnesium.
  • Adzuki bean covers your daily folate needs 128% more than white bread.
  • Adzuki bean has 98 times less sodium than white bread. White bread has 490mg of sodium, while adzuki bean has 5mg.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Beans, adzuki, mature seeds, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +118.2%
Contains more SeleniumSelenium +609.7%
Contains more MagnesiumMagnesium +452.2%
Contains more PotassiumPotassium +895.2%
Contains more IronIron +38%
Contains more CopperCopper +983.2%
Contains more ZincZinc +581.1%
Contains more PhosphorusPhosphorus +288.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +222.8%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +17.1%
Contains more Vitamin B3Vitamin B3 +81.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +174.4%
Contains more Vitamin B6Vitamin B6 +303.4%
Contains more FolateFolate +460.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Adzuki bean DV% diff.
Folate 111µg 622µg 128%
Copper 0.101mg 1.094mg 110%
Manganese 0.536mg 1.73mg 52%
Fiber 2.7g 12.7g 40%
Phosphorus 98mg 381mg 40%
Zinc 0.74mg 5.04mg 39%
Selenium 22µg 3.1µg 34%
Potassium 126mg 1254mg 33%
Magnesium 23mg 127mg 25%
Protein 8.85g 19.87g 22%
Sodium 490mg 5mg 21%
Vitamin B6 0.087mg 0.351mg 20%
Vitamin B5 0.536mg 1.471mg 19%
Iron 3.61mg 4.98mg 17%
Starch 37.17g 15%
Vitamin B3 4.78mg 2.63mg 13%
Polyunsaturated fat 1.602g 0.113g 10%
Calcium 144mg 66mg 8%
Vitamin B1 0.533mg 0.455mg 7%
Carbs 49.42g 62.9g 4%
Fats 3.33g 0.53g 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Calories 266kcal 329kcal 3%
Vitamin B2 0.243mg 0.22mg 2%
Saturated fat 0.698g 0.191g 2%
Vitamin E 0.22mg 1%
Monounsaturated fat 0.599g 0.05g 1%
Net carbs 46.72g 50.2g N/A
Sugar 5.67g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +528.3%
Contains more WaterWater +171%
Contains more ProteinProtein +124.5%
Contains more CarbsCarbs +27.3%
Contains more OtherOther +64.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +1098%
Contains more Poly. FatPolyunsaturated fat +1317.7%
Contains less Sat. FatSaturated fat -72.6%

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 bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.