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  6. Adzuki bean vs. Oatmeal

Adzuki bean vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between adzuki bean and oatmeal

  • Oatmeal contains less folate, copper, manganese, fiber, phosphorus, zinc, potassium, magnesium, vitamin B5, and vitamin B1 than adzuki bean.
  • Daily need coverage for folate for adzuki bean is 145% higher.
  • Oatmeal has 21 times less potassium than adzuki bean. Adzuki bean has 1254mg of potassium, while oatmeal has 61mg.
  • Oatmeal has a higher glycemic index than adzuki bean.

Food types used in this article are Beans, adzuki, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Adzuki bean vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +388.5%
Contains more PotassiumPotassium +1955.7%
Contains more CopperCopper +1557.6%
Contains more ZincZinc +712.9%
Contains more PhosphorusPhosphorus +394.8%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +210%
Contains more CalciumCalcium +21.2%
Contains more IronIron +19.7%
Contains more SeleniumSelenium +61.3%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B5Vitamin B5 +364%
Contains more Vitamin B6Vitamin B6 +21%
Contains more FolateFolate +1313.6%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B3Vitamin B3 +15%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Oatmeal DV% diff.
Folate 622µg 44µg 145%
Copper 1.094mg 0.066mg 114%
Manganese 1.73mg 0.558mg 51%
Fiber 12.7g 1.7g 44%
Phosphorus 381mg 77mg 43%
Zinc 5.04mg 0.62mg 40%
Protein 19.87g 2.37g 35%
Potassium 1254mg 61mg 35%
Magnesium 127mg 26mg 24%
Vitamin B5 1.471mg 0.317mg 23%
Carbs 62.9g 11.67g 17%
Vitamin B1 0.455mg 0.26mg 16%
Vitamin A 1µg 130µg 14%
Calories 329kcal 68kcal 13%
Iron 4.98mg 5.96mg 12%
Vitamin B6 0.351mg 0.29mg 5%
Starch 10.37g 4%
Selenium 3.1µg 5µg 3%
Vitamin B3 2.63mg 3.025mg 2%
Sodium 5mg 49mg 2%
Polyunsaturated fat 0.113g 0.426g 2%
Monounsaturated fat 0.05g 0.391g 1%
Calcium 66mg 80mg 1%
Fats 0.53g 1.36g 1%
Choline 4.7mg 1%
Net carbs 50.2g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin B2 0.22mg 0.215mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.191g 0.226g 0%
Tryptophan 0.191mg 0.04mg 0%
Threonine 0.674mg 0.083mg 0%
Isoleucine 0.791mg 0.105mg 0%
Leucine 1.668mg 0.2mg 0%
Lysine 1.497mg 0.135mg 0%
Methionine 0.21mg 0.04mg 0%
Phenylalanine 1.052mg 0.13mg 0%
Valine 1.023mg 0.151mg 0%
Histidine 0.524mg 0.057mg 0%

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +738.4%
Contains more CarbsCarbs +439%
Contains more OtherOther +471.9%
Contains more FatsFats +156.6%
Contains more WaterWater +525.2%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -15.5%
Contains more Mono. FatMonounsaturated fat +682%
Contains more Poly. FatPolyunsaturated fat +277%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.