Adzuki bean vs. Brown rice — In-Depth Nutrition Comparison

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How are adzuki beans and brown rice different?

Adzuki beans are higher in folate, fiber, copper, iron, potassium, protein, zinc, and phosphorus; however, brown rice is richer in manganese and vitamin B3.
Daily need coverage for folate for adzuki beans is 28% higher.
Adzuki beans contain 6 times more potassium than brown rice. While adzuki beans contain 532mg of potassium, brown rice contains only 86mg.
Adzuki beans have a lower glycemic index (29) than brown rice (66).

Beans, adzuki, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Adzuki bean

Brown rice

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+833.3%
Contains more PotassiumPotassium	+518.6%
Contains more IronIron	+257.1%
Contains more CopperCopper	+181.1%
Contains more ZincZinc	+149.3%
Contains more PhosphorusPhosphorus	+63.1%

Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+70%
Contains more SeleniumSelenium	+383.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Adzuki bean

Brown rice

Contains more Vitamin B5Vitamin B5	+13.2%
Contains more FolateFolate	+1244.4%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+54.8%
Contains more Vitamin B3Vitamin B3	+257.2%
Contains more Vitamin B6Vitamin B6	+28.1%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	121µg	9µg	28%
Fiber	7.3g	1.6g	23%
Copper	0.298mg	0.106mg	21%
Iron	2mg	0.56mg	18%
Manganese	0.573mg	0.974mg	17%
Potassium	532mg	86mg	13%
Vitamin B3	0.717mg	2.561mg	12%
Protein	7.52g	2.74g	10%
Zinc	1.77mg	0.71mg	10%
Starch		24.79g	10%
Phosphorus	168mg	103mg	9%
Selenium	1.2µg	5.8µg	8%
Vitamin B1	0.115mg	0.178mg	5%
Magnesium	52mg	39mg	3%
Calcium	28mg	3mg	3%
Vitamin B6	0.096mg	0.123mg	2%
Choline		9.2mg	2%
Polyunsaturated fat	0.021g	0.366g	2%
Omega-6 (Linoleic acid)		0.355g	2%
Fats	0.1g	0.97g	1%
Vitamin E		0.17mg	1%
Vitamin B5	0.43mg	0.38mg	1%
Saturated fat	0.036g	0.26g	1%
Monounsaturated fat	0.009g	0.369g	1%
Omega-3 (ALA)		0.011g	1%
Calories	128kcal	123kcal	0%
Protein per 100 calories	5.9g	2.2g	N/A
Calories per 10 g protein	170kcal	449kcal	N/A
Weight per 100 calories	78g	81g	N/A
Net carbs	17.47g	23.98g	N/A
Carbs	24.77g	25.58g	0%
Sugar		0.24g	N/A
Sodium	8mg	4mg	0%
Vitamin B2	0.064mg	0.069mg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.072mg	0.033mg	0%
Threonine	0.255mg	0.095mg	0%
Isoleucine	0.3mg	0.109mg	0%
Leucine	0.632mg	0.214mg	0%
Lysine	0.567mg	0.099mg	0%
Methionine	0.079mg	0.058mg	0%
Phenylalanine	0.398mg	0.133mg	0%
Valine	0.387mg	0.151mg	0%
Histidine	0.198mg	0.066mg	0%