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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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How are wild rice raw and adzuki bean different?

  • Wild rice raw is higher in vitamin B3, magnesium, and zinc; however, adzuki bean is richer in folate, copper, iron, vitamin B1, fiber, potassium, and manganese.
  • Daily need coverage for folate for adzuki bean is 132% higher.
  • Wild rice raw contains 3 times more vitamin B3 than adzuki bean. While wild rice raw contains 6.733mg of vitamin B3, adzuki bean contains only 2.63mg.
  • Adzuki bean has a lower glycemic index (29) than wild rice raw (57).

Wild rice, raw and Beans, adzuki, mature seeds, raw are the varieties used in this article.

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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +39.4%
Contains more ZincZinc +18.3%
Contains more PhosphorusPhosphorus +13.6%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +193.7%
Contains more IronIron +154.1%
Contains more CopperCopper +108.8%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +30.2%
Contains more SeleniumSelenium +10.7%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +19.1%
Contains more Vitamin B3Vitamin B3 +156%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +295.7%
Contains more Vitamin B5Vitamin B5 +37%
Contains more FolateFolate +554.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Adzuki bean DV% diff.
Folate 95µg 622µg 132%
Copper 0.524mg 1.094mg 63%
Iron 1.96mg 4.98mg 38%
Vitamin B1 0.115mg 0.455mg 28%
Vitamin B3 6.733mg 2.63mg 26%
Fiber 6.2g 12.7g 26%
Potassium 427mg 1254mg 24%
Manganese 1.329mg 1.73mg 17%
Magnesium 177mg 127mg 12%
Protein 14.73g 19.87g 10%
Zinc 5.96mg 5.04mg 8%
Vitamin B5 1.074mg 1.471mg 8%
Phosphorus 433mg 381mg 7%
Choline 35mg 6%
Calcium 21mg 66mg 5%
Vitamin E 0.82mg 5%
Carbs 74.9g 62.9g 4%
Polyunsaturated fat 0.676g 0.113g 4%
Vitamin B6 0.391mg 0.351mg 3%
Vitamin B2 0.262mg 0.22mg 3%
Vitamin K 1.9µg 2%
Calories 357kcal 329kcal 1%
Selenium 2.8µg 3.1µg 1%
Fats 1.08g 0.53g 1%
Net carbs 68.7g 50.2g N/A
Sugar 2.5g N/A
Sodium 7mg 5mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.156g 0.191g 0%
Monounsaturated fat 0.159g 0.05g 0%
Tryptophan 0.179mg 0.191mg 0%
Threonine 0.469mg 0.674mg 0%
Isoleucine 0.618mg 0.791mg 0%
Leucine 1.018mg 1.668mg 0%
Lysine 0.629mg 1.497mg 0%
Methionine 0.438mg 0.21mg 0%
Phenylalanine 0.721mg 1.052mg 0%
Valine 0.858mg 1.023mg 0%
Histidine 0.384mg 0.524mg 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
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 +103.8%
Contains more CarbsCarbs +19.1%
Contains more ProteinProtein +34.9%
Contains more WaterWater +73.2%
Contains more OtherOther +113.1%

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
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 less Sat. FatSaturated fat -18.3%
Contains more Mono. FatMonounsaturated fat +218%
Contains more Poly. FatPolyunsaturated fat +498.2%

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/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.