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  6. Groat vs. Adzuki bean

Groat vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between Groat and Adzuki bean

  • Groat has more Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, Selenium, and Fiber, however, Adzuki bean is richer in Folate.
  • Groat covers your daily Copper needs 89% more than Adzuki bean.
  • Adzuki bean has 10 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Adzuki bean has 0.717mg.

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

Infographic

Groat vs Adzuki bean 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.
Groat
Groat
8
:
2
Adzuki bean
Adzuki bean
Contains more Magnesium +344.2%
Contains more Phosphorus +106.5%
Contains less Sodium -87.5%
Contains more Zinc +35.6%
Contains more Copper +269.1%
Contains more Manganese +126.9%
Contains more Selenium +591.7%
Contains more Calcium +55.6%
Contains more Potassium +15.7%
Equal in Iron - 2
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Magnesium +344.2%
Contains more Phosphorus +106.5%
Contains less Sodium -87.5%
Contains more Zinc +35.6%
Contains more Copper +269.1%
Contains more Manganese +126.9%
Contains more Selenium +591.7%
Contains more Calcium +55.6%
Contains more Potassium +15.7%
Equal in Iron - 2

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.
Groat
Groat
4
:
3
Adzuki bean
Adzuki bean
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +879.1%
Contains more Vitamin B5 +186.7%
Contains more Vitamin B6 +118.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Folate +303.3%
Groat
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% 26% 99% 132% 74% 49% 23% 0% 0%
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%
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +879.1%
Contains more Vitamin B5 +186.7%
Contains more Vitamin B6 +118.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Folate +303.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Adzuki bean
Adzuki bean
Contains more Protein +76.2%
Contains more Fats +3300%
Contains more Carbs +188.7%
Contains more Other +59.1%
Contains more Water +579.9%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
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
Contains more Protein +76.2%
Contains more Fats +3300%
Contains more Carbs +188.7%
Contains more Other +59.1%
Contains more Water +579.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +11455.6%
Contains more Polyunsaturated fat +4847.6%
Contains less Saturated Fat -95.1%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +11455.6%
Contains more Polyunsaturated fat +4847.6%
Contains less Saturated Fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Adzuki bean Opinion
Net carbs 61.5g 17.47g Groat
Protein 13.25g 7.52g Groat
Fats 3.4g 0.1g Groat
Carbs 71.5g 24.77g Groat
Calories 343kcal 128kcal Groat
Fiber 10g 7.3g Groat
Calcium 18mg 28mg Adzuki bean
Iron 2.2mg 2mg Groat
Magnesium 231mg 52mg Groat
Phosphorus 347mg 168mg Groat
Potassium 460mg 532mg Adzuki bean
Sodium 1mg 8mg Groat
Zinc 2.4mg 1.77mg Groat
Copper 1.1mg 0.298mg Groat
Manganese 1.3mg 0.573mg Groat
Selenium 8.3µg 1.2µg Groat
Vitamin A 0IU 6IU Adzuki bean
Vitamin B1 0.101mg 0.115mg Adzuki bean
Vitamin B2 0.425mg 0.064mg Groat
Vitamin B3 7.02mg 0.717mg Groat
Vitamin B5 1.233mg 0.43mg Groat
Vitamin B6 0.21mg 0.096mg Groat
Folate 30µg 121µg Adzuki bean
Tryptophan 0.192mg 0.072mg Groat
Threonine 0.506mg 0.255mg Groat
Isoleucine 0.498mg 0.3mg Groat
Leucine 0.832mg 0.632mg Groat
Lysine 0.672mg 0.567mg Groat
Methionine 0.172mg 0.079mg Groat
Phenylalanine 0.52mg 0.398mg Groat
Valine 0.678mg 0.387mg Groat
Histidine 0.309mg 0.198mg Groat
Saturated Fat 0.741g 0.036g Adzuki bean
Monounsaturated Fat 1.04g 0.009g Groat
Polyunsaturated fat 1.039g 0.021g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Adzuki bean
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
33%
Groat
16%
Adzuki bean
Minerals Daily Need Coverage Score
109%
Groat
47%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.705g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 25)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.6)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.