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Adzuki bean vs Oat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.026g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Oat
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Adzuki bean Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Adzuki bean
21
Oat
Mineral Summary Score
86
Adzuki bean
74
Oat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Oat
Contains more Calcium +22.2%
Contains more Potassium +192.3%
Contains more Copper +74.8%
Contains more Zinc +27%
Contains more Magnesium +39.4%
Contains more Phosphorus +37.3%
Contains less Sodium -60%
Equal in Iron - 4.72
Contains more Calcium +22.2%
Contains more Potassium +192.3%
Contains more Copper +74.8%
Contains more Zinc +27%
Contains more Magnesium +39.4%
Contains more Phosphorus +37.3%
Contains less Sodium -60%
Equal in Iron - 4.72

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +195%
Contains more Vitamin B1 +67.7%
Equal in Vitamin B5 - 1.349
Contains more Vitamin A +∞%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +195%
Contains more Vitamin B1 +67.7%
Equal in Vitamin B5 - 1.349

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
119%
Adzuki bean
101%
Oat
Carbohydrates
63%
Adzuki bean
66%
Oat
Fats
2%
Adzuki bean
32%
Oat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Adzuki bean Oat Opinion
Calories 329 389 Oat
Protein 19.87 16.89 Adzuki bean
Fats 0.53 6.9 Oat
Vitamin C 0 0
Carbs 62.9 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 4.72 Adzuki bean
Calcium 66 54 Adzuki bean
Potassium 1254 429 Adzuki bean
Magnesium 127 177 Oat
Sugars
Fiber 12.7 10.6 Adzuki bean
Copper 1.094 0.626 Adzuki bean
Zinc 5.04 3.97 Adzuki bean
Starch
Phosphorus 381 523 Oat
Sodium 5 2 Oat
Vitamin A 17 0 Adzuki bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.455 0.763 Oat
Vitamin B2 0.22 0.139 Adzuki bean
Vitamin B3 2.63 0.961 Adzuki bean
Vitamin B5 1.471 1.349 Adzuki bean
Vitamin B6 0.351 0.119 Adzuki bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 0.191 1.217 Adzuki bean
Monounsaturated Fat 0.05 2.178 Oat
Polyunsaturated fat 0.113 2.535 Oat
Tryptophan 0.191 0.234 Oat
Threonine 0.674 0.575 Adzuki bean
Isoleucine 0.791 0.694 Adzuki bean
Leucine 1.668 1.284 Adzuki bean
Lysine 1.497 0.701 Adzuki bean
Methionine 0.21 0.312 Oat
Phenylalanine 1.052 0.895 Adzuki bean
Valine 1.023 0.937 Adzuki bean
Histidine 0.524 0.405 Adzuki bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.