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Zucchini vs. Adzuki bean — In-Depth Nutrition Comparison

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How are zucchini and adzuki bean different?

  • Adzuki bean is higher than zucchini in folate, copper, manganese, iron, phosphorus, fiber, zinc, vitamin B1, potassium, and magnesium.
  • Adzuki bean covers your daily need for folate, 150% more than zucchini.
  • Adzuki bean has a higher glycemic index (29) than zucchini (15).

Squash, summer, zucchini, includes skin, raw and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +605.6%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +380.5%
Contains more IronIron +1245.9%
Contains more CopperCopper +1964.2%
Contains more ZincZinc +1475%
Contains more PhosphorusPhosphorus +902.6%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +877.4%
Contains more SeleniumSelenium +1450%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +911.1%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B3Vitamin B3 +483.1%
Contains more Vitamin B5Vitamin B5 +621.1%
Contains more Vitamin B6Vitamin B6 +115.3%
Contains more FolateFolate +2491.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +605.3%
Contains more ProteinProtein +1542.1%
Contains more FatsFats +65.6%
Contains more CarbsCarbs +1922.5%
Contains more OtherOther +471.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -56%
Contains more Mono. FatMonounsaturated fat +354.5%
Contains more Poly. FatPolyunsaturated fat +24.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Adzuki bean DV% diff.
Folate 24µg 622µg 150%
Copper 0.053mg 1.094mg 116%
Manganese 0.177mg 1.73mg 68%
Iron 0.37mg 4.98mg 58%
Phosphorus 38mg 381mg 49%
Fiber 1g 12.7g 47%
Zinc 0.32mg 5.04mg 43%
Protein 1.21g 19.87g 37%
Vitamin B1 0.045mg 0.455mg 34%
Potassium 261mg 1254mg 29%
Magnesium 18mg 127mg 26%
Vitamin B5 0.204mg 1.471mg 25%
Carbs 3.11g 62.9g 20%
Vitamin C 17.9mg 0mg 20%
Calories 17kcal 329kcal 16%
Vitamin B3 0.451mg 2.63mg 14%
Vitamin B6 0.163mg 0.351mg 14%
Vitamin B2 0.094mg 0.22mg 10%
Selenium 0.2µg 3.1µg 5%
Calcium 16mg 66mg 5%
Vitamin K 4.3µg 4%
Fructose 1.38g 2%
Choline 9.5mg 2%
Vitamin E 0.12mg 1%
Vitamin A 10µg 1µg 1%
Fats 0.32g 0.53g 0%
Net carbs 2.11g 50.2g N/A
Sugar 2.5g N/A
Sodium 8mg 5mg 0%
Saturated fat 0.084g 0.191g 0%
Monounsaturated fat 0.011g 0.05g 0%
Polyunsaturated fat 0.091g 0.113g 0%
Tryptophan 0.01mg 0.191mg 0%
Threonine 0.029mg 0.674mg 0%
Isoleucine 0.044mg 0.791mg 0%
Leucine 0.071mg 1.668mg 0%
Lysine 0.067mg 1.497mg 0%
Methionine 0.018mg 0.21mg 0%
Phenylalanine 0.043mg 1.052mg 0%
Valine 0.054mg 1.023mg 0%
Histidine 0.026mg 0.524mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
15%
Zucchini
65%
Adzuki bean
Minerals Daily Need Coverage Score
12%
Zucchini
132%
Adzuki bean

Comparison summary

Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.107g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 14)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.6)
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 - 3mg)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.