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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 from 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.

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% 1.1% 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% 1% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +11.8%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Adzuki bean
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Adzuki bean Opinion
Calories 357kcal 329kcal Wild rice raw
Protein 14.73g 19.87g Adzuki bean
Fats 1.08g 0.53g Wild rice raw
Net carbs 68.7g 50.2g Wild rice raw
Carbs 74.9g 62.9g Wild rice raw
Magnesium 177mg 127mg Wild rice raw
Calcium 21mg 66mg Adzuki bean
Potassium 427mg 1254mg Adzuki bean
Iron 1.96mg 4.98mg Adzuki bean
Sugar 2.5g Adzuki bean
Fiber 6.2g 12.7g Adzuki bean
Copper 0.524mg 1.094mg Adzuki bean
Zinc 5.96mg 5.04mg Wild rice raw
Phosphorus 433mg 381mg Wild rice raw
Sodium 7mg 5mg Adzuki bean
Vitamin A 19IU 17IU Wild rice raw
Vitamin A 1µg 1µg
Vitamin E 0.82mg Wild rice raw
Manganese 1.329mg 1.73mg Adzuki bean
Selenium 2.8µg 3.1µg Adzuki bean
Vitamin B1 0.115mg 0.455mg Adzuki bean
Vitamin B2 0.262mg 0.22mg Wild rice raw
Vitamin B3 6.733mg 2.63mg Wild rice raw
Vitamin B5 1.074mg 1.471mg Adzuki bean
Vitamin B6 0.391mg 0.351mg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Folate 95µg 622µg Adzuki bean
Choline 35mg Wild rice raw
Saturated Fat 0.156g 0.191g Wild rice raw
Monounsaturated Fat 0.159g 0.05g Wild rice raw
Polyunsaturated fat 0.676g 0.113g Wild rice raw
Tryptophan 0.179mg 0.191mg Adzuki bean
Threonine 0.469mg 0.674mg Adzuki bean
Isoleucine 0.618mg 0.791mg Adzuki bean
Leucine 1.018mg 1.668mg Adzuki bean
Lysine 0.629mg 1.497mg Adzuki bean
Methionine 0.438mg 0.21mg Wild rice raw
Phenylalanine 0.721mg 1.052mg Adzuki bean
Valine 0.858mg 1.023mg Adzuki bean
Histidine 0.384mg 0.524mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wild rice raw
65%
Adzuki bean
Minerals Daily Need Coverage Score
96%
Wild rice raw
132%
Adzuki bean

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Adzuki bean
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?
?
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.

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.