Adzuki bean vs. Bran raw — In-Depth Nutrition Comparison
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The main differences between adzuki bean and bran raw
- Adzuki bean has more folate, copper, potassium, zinc, and vitamin B6; however, bran raw has more manganese, selenium, vitamin B1, phosphorus, and magnesium.
- Daily need coverage for manganese for bran raw is 170% higher.
- Bran raw has 12 times less folate than adzuki bean. Adzuki bean has 622µg of folate, while bran raw has 52µg.
- Bran raw has a higher glycemic index than adzuki bean.
Food types used in this article are Beans, adzuki, mature seeds, raw and Oat bran, raw.
Infographic
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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.
| Contains more CalciumCalcium | +13.8% |
| Contains more PotassiumPotassium | +121.6% |
| Contains more CopperCopper | +171.5% |
| Contains more ZincZinc | +62.1% |
| Contains more MagnesiumMagnesium | +85% |
| Contains more PhosphorusPhosphorus | +92.7% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +225.4% |
| Contains more SeleniumSelenium | +1358.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +181.6% |
| Contains more Vitamin B6Vitamin B6 | +112.7% |
| Contains more FolateFolate | +1096.2% |
| Contains more Vitamin B1Vitamin B1 | +157.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.73mg | 5.63mg | 170% |
| Folate | 622µg | 52µg | 143% |
| Copper | 1.094mg | 0.403mg | 77% |
| Selenium | 3.1µg | 45.2µg | 77% |
| Vitamin B1 | 0.455mg | 1.17mg | 60% |
| Phosphorus | 381mg | 734mg | 50% |
| Magnesium | 127mg | 235mg | 26% |
| Potassium | 1254mg | 566mg | 20% |
| Polyunsaturated fat | 0.113g | 2.766g | 18% |
| Zinc | 5.04mg | 3.11mg | 18% |
| Vitamin B6 | 0.351mg | 0.165mg | 14% |
| Fiber | 12.7g | 15.4g | 11% |
| Vitamin B3 | 2.63mg | 0.934mg | 11% |
| Fats | 0.53g | 7.03g | 10% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 0.05g | 2.376g | 6% |
| Iron | 4.98mg | 5.41mg | 5% |
| Saturated fat | 0.191g | 1.328g | 5% |
| Protein | 19.87g | 17.3g | 5% |
| Calories | 329kcal | 246kcal | 4% |
| Vitamin K | 3.2µg | 3% | |
| Calcium | 66mg | 58mg | 1% |
| Carbs | 62.9g | 66.22g | 1% |
| Net carbs | 50.2g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 5mg | 4mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B2 | 0.22mg | 0.22mg | 0% |
| Vitamin B5 | 1.471mg | 1.494mg | 0% |
| Tryptophan | 0.191mg | 0.335mg | 0% |
| Threonine | 0.674mg | 0.502mg | 0% |
| Isoleucine | 0.791mg | 0.668mg | 0% |
| Leucine | 1.668mg | 1.374mg | 0% |
| Lysine | 1.497mg | 0.76mg | 0% |
| Methionine | 0.21mg | 0.335mg | 0% |
| Phenylalanine | 1.052mg | 0.908mg | 0% |
| Valine | 1.023mg | 0.964mg | 0% |
| Histidine | 0.524mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more ProteinProtein | +14.9% |
| Contains more WaterWater | +105.2% |
| Contains more OtherOther | +12.4% |
| Contains more FatsFats | +1226.4% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains less Sat. FatSaturated fat | -85.6% |
| Contains more Mono. FatMonounsaturated fat | +4652% |
| Contains more Poly. FatPolyunsaturated fat | +2347.8% |