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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
65%
Minerals Daily Need Coverage Score
96%
132%
Comparison summary
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.035g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.