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  6. Adzuki bean vs. Millet flour

Adzuki bean vs. Millet flour — In-Depth Nutrition Comparison

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How are adzuki bean and millet flour different?

  • Adzuki bean is richer in folate, copper, fiber, manganese, potassium, zinc, phosphorus, and iron, while millet flour is higher in selenium and vitamin B3.
  • Adzuki bean covers your daily need for folate, 145% more than millet flour.
  • Adzuki bean contains 6 times more potassium than millet flour. Adzuki bean contains 1254mg of potassium, while millet flour contains 224mg.
  • Millet flour has a higher glycemic index (70) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Millet flour types were used in this article.

Infographic

Adzuki bean vs Millet flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +459.8%
Contains more IronIron +26.4%
Contains more CopperCopper +104.5%
Contains more ZincZinc +91.6%
Contains more PhosphorusPhosphorus +33.7%
Contains more ManganeseManganese +72.7%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +954.8%
~equal in Magnesium ~119mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +201.4%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more FolateFolate +1381%
Contains more Vitamin B3Vitamin B3 +128.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.413mg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Millet flour DV% diff.
Folate 622µg 42µg 145%
Copper 1.094mg 0.535mg 62%
Selenium 3.1µg 32.7µg 54%
Fiber 12.7g 3.5g 37%
Manganese 1.73mg 1.002mg 32%
Potassium 1254mg 224mg 30%
Starch 69.88g 29%
Zinc 5.04mg 2.63mg 22%
Vitamin B3 2.63mg 6.02mg 21%
Protein 19.87g 10.75g 18%
Polyunsaturated fat 0.113g 2.618g 17%
Phosphorus 381mg 285mg 14%
Iron 4.98mg 3.94mg 13%
Vitamin B2 0.22mg 0.073mg 11%
Fats 0.53g 4.25g 6%
Calcium 66mg 14mg 5%
Carbs 62.9g 75.12g 4%
Vitamin B1 0.455mg 0.413mg 4%
Vitamin B5 1.471mg 1.267mg 4%
Calories 329kcal 382kcal 3%
Magnesium 127mg 119mg 2%
Vitamin B6 0.351mg 0.372mg 2%
Saturated fat 0.191g 0.536g 2%
Monounsaturated fat 0.05g 0.924g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Net carbs 50.2g 71.62g N/A
Sugar 1.66g N/A
Sodium 5mg 4mg 0%
Vitamin A 1µg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.191mg 0.17mg 0%
Threonine 0.674mg 0.354mg 0%
Isoleucine 0.791mg 0.473mg 0%
Leucine 1.668mg 1.537mg 0%
Lysine 1.497mg 0.144mg 0%
Methionine 0.21mg 0.319mg 0%
Phenylalanine 1.052mg 0.675mg 0%
Valine 1.023mg 0.584mg 0%
Histidine 0.524mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +84.8%
Contains more WaterWater +55%
Contains more OtherOther +169.4%
Contains more FatsFats +701.9%
Contains more CarbsCarbs +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -64.4%
Contains more Mono. FatMonounsaturated fat +1748%
Contains more Poly. FatPolyunsaturated fat +2216.8%

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/173727/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.