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  6. Wild rice raw vs. Adzuki bean

Wild rice raw vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between wild rice raw and adzuki bean

  • Wild rice raw has more zinc, phosphorus, vitamin B3, manganese, magnesium, copper, vitamin B6, vitamin B2, and vitamin B5; however, adzuki bean is richer in folate.
  • Wild rice raw covers your daily zinc needs 38% more than adzuki bean.
  • Adzuki bean has 9 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while adzuki bean has 0.717mg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Wild rice, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +240.4%
Contains more CopperCopper +75.8%
Contains more ZincZinc +236.7%
Contains more PhosphorusPhosphorus +157.7%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +131.9%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +24.6%
~equal in Iron ~2mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +309.4%
Contains more Vitamin B3Vitamin B3 +839.1%
Contains more Vitamin B5Vitamin B5 +149.8%
Contains more Vitamin B6Vitamin B6 +307.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +27.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Adzuki bean DV% diff.
Zinc 5.96mg 1.77mg 38%
Phosphorus 433mg 168mg 38%
Vitamin B3 6.733mg 0.717mg 38%
Manganese 1.329mg 0.573mg 33%
Magnesium 177mg 52mg 30%
Copper 0.524mg 0.298mg 25%
Vitamin B6 0.391mg 0.096mg 23%
Carbs 74.9g 24.77g 17%
Vitamin B2 0.262mg 0.064mg 15%
Protein 14.73g 7.52g 14%
Vitamin B5 1.074mg 0.43mg 13%
Calories 357kcal 128kcal 11%
Folate 95µg 121µg 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 0.021g 4%
Fiber 6.2g 7.3g 4%
Potassium 427mg 532mg 3%
Selenium 2.8µg 1.2µg 3%
Vitamin K 1.9µg 2%
Fats 1.08g 0.1g 2%
Saturated fat 0.156g 0.036g 1%
Iron 1.96mg 2mg 1%
Calcium 21mg 28mg 1%
Net carbs 68.7g 17.47g N/A
Sugar 2.5g N/A
Sodium 7mg 8mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.115mg 0.115mg 0%
Monounsaturated fat 0.159g 0.009g 0%
Tryptophan 0.179mg 0.072mg 0%
Threonine 0.469mg 0.255mg 0%
Isoleucine 0.618mg 0.3mg 0%
Leucine 1.018mg 0.632mg 0%
Lysine 0.629mg 0.567mg 0%
Methionine 0.438mg 0.079mg 0%
Phenylalanine 0.721mg 0.398mg 0%
Valine 0.858mg 0.387mg 0%
Histidine 0.384mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +95.9%
Contains more FatsFats +980%
Contains more CarbsCarbs +202.4%
Contains more OtherOther +15.9%
Contains more WaterWater +754.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +1666.7%
Contains more Poly. FatPolyunsaturated fat +3119%
Contains less Sat. FatSaturated fat -76.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.