First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Greek yogurt | Adzuki beans |
| Nutrient | greek yogurt | adzuki beans |
| Protein | 26g | 12g |
| Carbohydrate | 23g | 39g |
| Fiber | 1g | 11g |
| Fat | 1g | 0g |
| Monounsat. Fat | 0g | 0g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 1g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | greek yogurt | adzuki beans |
| Choline | 0% | 0% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 0% | 0% |
| Vitamin K | 0% | 0% |
Greek yogurt are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus. Adzuki beans are a good source of Potassium, Magnesium, Zinc. Adzuki beans are a great source of Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | greek yogurt | adzuki beans |
| Vitamin B1 | 8% | 18% |
| Vitamin B2 | 60% | 9% |
| Vitamin B3 | 5% | 9% |
| Vitamin B5 | 0% | 13% |
| Vitamin B6 | 14% | 14% |
| Vitamin B12 | 99% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | greek yogurt | adzuki beans |
| Sodium | 7% | 1% |
| Potasium | 10% | 24% |
| Calcium | 60% | 9% |
| Magnesium | 9% | 23% |
| Phosphorus | 61% | 45% |
| Iron | 2% | 52% |
| Manganese | 0% | 39% |
| Selenium | 0% | 4% |
| Copper | 0% | 47% |
| Zinc | 15% | 29% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
