Rice vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the differences between rice and adzuki beans?

Rice is higher in selenium, yet adzuki beans are higher in fiber, copper, phosphorus, folate, potassium, zinc, protein, iron, and magnesium.
Adzuki beans' daily need coverage for fiber is 28% more.
Rice has 6 times more selenium than adzuki beans. While rice has 7.5µg of selenium, adzuki beans have only 1.2µg.
The glycemic index of adzuki beans is lower.

We used Rice, white, long-grain, regular, enriched, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt types 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.

Rice

Adzuki bean

Contains less SodiumSodium	-87.5%
Contains more SeleniumSelenium	+525%

Contains more MagnesiumMagnesium	+333.3%
Contains more CalciumCalcium	+180%
Contains more PotassiumPotassium	+1420%
Contains more IronIron	+66.7%
Contains more CopperCopper	+331.9%
Contains more ZincZinc	+261.2%
Contains more PhosphorusPhosphorus	+290.7%
Contains more ManganeseManganese	+21.4%

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.

Rice

Adzuki bean

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+41.7%
Contains more Vitamin B3Vitamin B3	+105.9%

Contains more Vitamin B2Vitamin B2	+392.3%
Contains more Vitamin B5Vitamin B5	+10.3%
Contains more FolateFolate	+108.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.096mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.4g	7.3g	28%
Copper	0.069mg	0.298mg	25%
Phosphorus	43mg	168mg	18%
Folate	58µg	121µg	16%
Potassium	35mg	532mg	15%
Zinc	0.49mg	1.77mg	12%
Selenium	7.5µg	1.2µg	11%
Protein	2.69g	7.52g	10%
Magnesium	12mg	52mg	10%
Iron	1.2mg	2mg	10%
Vitamin B3	1.476mg	0.717mg	5%
Manganese	0.472mg	0.573mg	4%
Vitamin B1	0.163mg	0.115mg	4%
Vitamin B2	0.013mg	0.064mg	4%
Calcium	10mg	28mg	2%
Carbs	28.17g	24.77g	1%
Vitamin B5	0.39mg	0.43mg	1%
Calories	130kcal	128kcal	0%
Protein per 100 calories	2.1g	5.9g	N/A
Calories per 10 g protein	483kcal	170kcal	N/A
Weight per 100 calories	77g	78g	N/A
Fats	0.28g	0.1g	0%
Net carbs	27.77g	17.47g	N/A
Sugar	0.05g		N/A
Sodium	1mg	8mg	0%
Vitamin E	0.04mg		0%
Vitamin B6	0.093mg	0.096mg	0%
Choline	2.1mg		0%
Saturated fat	0.077g	0.036g	0%
Monounsaturated fat	0.088g	0.009g	0%
Polyunsaturated fat	0.076g	0.021g	0%
Tryptophan	0.031mg	0.072mg	0%
Threonine	0.096mg	0.255mg	0%
Isoleucine	0.116mg	0.3mg	0%
Leucine	0.222mg	0.632mg	0%
Lysine	0.097mg	0.567mg	0%
Methionine	0.063mg	0.079mg	0%
Phenylalanine	0.144mg	0.398mg	0%
Valine	0.164mg	0.387mg	0%
Histidine	0.063mg	0.198mg	0%