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  6. Adzuki bean vs. Oat

Adzuki bean vs. Oat — In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and Oat

  • Adzuki bean has more Folate, however, Oat is richer in Manganese, Vitamin B1, Phosphorus, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber.
  • Oat covers your daily Manganese needs 189% more than Adzuki bean.
  • Oat has 2 times less Folate than Adzuki bean. Adzuki bean has 121µg of Folate, while Oat has 56µg.

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

Infographic

Adzuki bean vs Oat 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.
Adzuki bean
Adzuki bean
2
:
8
Oat
Oat
Contains more Potassium +24%
Contains more Calcium +92.9%
Contains more Iron +136%
Contains more Magnesium +240.4%
Contains more Phosphorus +211.3%
Contains less Sodium -75%
Contains more Zinc +124.3%
Contains more Copper +110.1%
Contains more Manganese +757.9%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Potassium +24%
Contains more Calcium +92.9%
Contains more Iron +136%
Contains more Magnesium +240.4%
Contains more Phosphorus +211.3%
Contains less Sodium -75%
Contains more Zinc +124.3%
Contains more Copper +110.1%
Contains more Manganese +757.9%

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.
Adzuki bean
Adzuki bean
2
:
5
Oat
Oat
Contains more Vitamin A +∞%
Contains more Folate +116.1%
Contains more Vitamin B1 +563.5%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +34%
Contains more Vitamin B5 +213.7%
Contains more Vitamin B6 +24%
Adzuki bean
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Folate +116.1%
Contains more Vitamin B1 +563.5%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +34%
Contains more Vitamin B5 +213.7%
Contains more Vitamin B6 +24%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Oat
Oat
Contains more Water +706.4%
Contains more Protein +124.6%
Contains more Fats +6800%
Contains more Carbs +167.5%
Contains more Other +30.3%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +706.4%
Contains more Protein +124.6%
Contains more Fats +6800%
Contains more Carbs +167.5%
Contains more Other +30.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Oat
Oat
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +24100%
Contains more Polyunsaturated fat +11971.4%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +24100%
Contains more Polyunsaturated fat +11971.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Oat Opinion
Net carbs 17.47g 55.67g Oat
Protein 7.52g 16.89g Oat
Fats 0.1g 6.9g Oat
Carbs 24.77g 66.27g Oat
Calories 128kcal 389kcal Oat
Fiber 7.3g 10.6g Oat
Calcium 28mg 54mg Oat
Iron 2mg 4.72mg Oat
Magnesium 52mg 177mg Oat
Phosphorus 168mg 523mg Oat
Potassium 532mg 429mg Adzuki bean
Sodium 8mg 2mg Oat
Zinc 1.77mg 3.97mg Oat
Copper 0.298mg 0.626mg Oat
Manganese 0.573mg 4.916mg Oat
Selenium 1.2µg Adzuki bean
Vitamin A 6IU 0IU Adzuki bean
Vitamin B1 0.115mg 0.763mg Oat
Vitamin B2 0.064mg 0.139mg Oat
Vitamin B3 0.717mg 0.961mg Oat
Vitamin B5 0.43mg 1.349mg Oat
Vitamin B6 0.096mg 0.119mg Oat
Folate 121µg 56µg Adzuki bean
Tryptophan 0.072mg 0.234mg Oat
Threonine 0.255mg 0.575mg Oat
Isoleucine 0.3mg 0.694mg Oat
Leucine 0.632mg 1.284mg Oat
Lysine 0.567mg 0.701mg Oat
Methionine 0.079mg 0.312mg Oat
Phenylalanine 0.398mg 0.895mg Oat
Valine 0.387mg 0.937mg Oat
Histidine 0.198mg 0.405mg Oat
Saturated Fat 0.036g 1.217g Adzuki bean
Monounsaturated Fat 0.009g 2.178g Oat
Polyunsaturated fat 0.021g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Adzuki bean
33%
Oat
Minerals Daily Need Coverage Score
47%
Adzuki bean
154%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 6mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.181g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 30)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.