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Wild rice vs Adzuki bean - In-Depth Nutrition Comparison

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Significant differences between Wild rice and Adzuki bean

  • Wild rice 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 covers your daily Zinc needs 38% more than Adzuki bean.
  • Adzuki bean has 9 times less Vitamin B3 than Wild rice. Wild rice has 6.733mg of Vitamin B3, while Adzuki bean has 0.717mg.

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

Infographic

Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +240.4%
Contains more Phosphorus +157.7%
Contains less Sodium -12.5%
Contains more Zinc +236.7%
Contains more Copper +75.8%
Contains more Calcium +33.3%
Contains more Potassium +24.6%
Equal in Iron - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Magnesium +240.4%
Contains more Phosphorus +157.7%
Contains less Sodium -12.5%
Contains more Zinc +236.7%
Contains more Copper +75.8%
Contains more Calcium +33.3%
Contains more Potassium +24.6%
Equal in Iron - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +309.4%
Contains more Vitamin B3 +839.1%
Contains more Vitamin B5 +149.8%
Contains more Vitamin B6 +307.3%
Contains more Folate +27.4%
Equal in Vitamin B1 - 0.115
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +309.4%
Contains more Vitamin B3 +839.1%
Contains more Vitamin B5 +149.8%
Contains more Vitamin B6 +307.3%
Contains more Folate +27.4%
Equal in Vitamin B1 - 0.115

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Adzuki bean
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Adzuki bean Opinion
Net carbs 68.7g 17.47g Wild rice
Protein 14.73g 7.52g Wild rice
Fats 1.08g 0.1g Wild rice
Carbs 74.9g 24.77g Wild rice
Calories 357kcal 128kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Adzuki bean
Fiber 6.2g 7.3g Adzuki bean
Calcium 21mg 28mg Adzuki bean
Iron 1.96mg 2mg Adzuki bean
Magnesium 177mg 52mg Wild rice
Phosphorus 433mg 168mg Wild rice
Potassium 427mg 532mg Adzuki bean
Sodium 7mg 8mg Wild rice
Zinc 5.96mg 1.77mg Wild rice
Copper 0.524mg 0.298mg Wild rice
Vitamin A 19IU 6IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.115mg
Vitamin B2 0.262mg 0.064mg Wild rice
Vitamin B3 6.733mg 0.717mg Wild rice
Vitamin B5 1.074mg 0.43mg Wild rice
Vitamin B6 0.391mg 0.096mg Wild rice
Folate 95µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.072mg Wild rice
Threonine 0.469mg 0.255mg Wild rice
Isoleucine 0.618mg 0.3mg Wild rice
Leucine 1.018mg 0.632mg Wild rice
Lysine 0.629mg 0.567mg Wild rice
Methionine 0.438mg 0.079mg Wild rice
Phenylalanine 0.721mg 0.398mg Wild rice
Valine 0.858mg 0.387mg Wild rice
Histidine 0.384mg 0.198mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.036g Adzuki bean
Monounsaturated Fat 0.159g 0.009g Wild rice
Polyunsaturated fat 0.676g 0.021g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
16
Adzuki bean
Mineral Summary Score
96
Wild rice
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
45%
Adzuki bean
Carbohydrates
75%
Wild rice
25%
Adzuki bean
Fats
5%
Wild rice
0%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.12g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.