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  6. Adzuki bean vs. Oats

Adzuki bean vs. Oats — In-Depth Nutrition Comparison

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How are adzuki bean and oats different?

  • Adzuki bean is higher in folate, copper, potassium, vitamin B6, and vitamin B3; however, oats are richer in manganese, vitamin B1, phosphorus, magnesium, and fats.
  • Daily need coverage for folate for adzuki bean is 142% higher.
  • Adzuki bean contains 3 times more vitamin B6 than oats. While adzuki bean contains 0.351mg of vitamin B6, oats contain only 0.119mg.
  • Adzuki bean has a lower glycemic index (29) than oats (59).

Beans, adzuki, mature seeds, raw and Oats are the varieties used in this article.

Infographic

Adzuki bean vs Oats infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Oats
Oats
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +192.3%
Contains more CopperCopper +74.8%
Contains more ZincZinc +27%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +39.4%
Contains more PhosphorusPhosphorus +37.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +184.2%
~equal in Iron ~4.72mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0% 114% 51% 49% 88% 81% 0% 0% 467%
Oats
Oats
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B3Vitamin B3 +173.7%
Contains more Vitamin B6Vitamin B6 +195%
Contains more FolateFolate +1010.7%
Contains more Vitamin B1Vitamin B1 +67.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~1.349mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Oats DV% diff.
Folate 622µg 56µg 142%
Manganese 1.73mg 4.916mg 139%
Copper 1.094mg 0.626mg 52%
Vitamin B1 0.455mg 0.763mg 26%
Potassium 1254mg 429mg 24%
Phosphorus 381mg 523mg 20%
Vitamin B6 0.351mg 0.119mg 18%
Polyunsaturated fat 0.113g 2.535g 16%
Magnesium 127mg 177mg 12%
Fats 0.53g 6.9g 10%
Zinc 5.04mg 3.97mg 10%
Vitamin B3 2.63mg 0.961mg 10%
Fiber 12.7g 10.6g 8%
Protein 19.87g 16.89g 6%
Selenium 3.1µg 6%
Vitamin B2 0.22mg 0.139mg 6%
Saturated fat 0.191g 1.217g 5%
Monounsaturated fat 0.05g 2.178g 5%
Calories 329kcal 389kcal 3%
Iron 4.98mg 4.72mg 3%
Vitamin B5 1.471mg 1.349mg 2%
Carbs 62.9g 66.27g 1%
Calcium 66mg 54mg 1%
Protein per 100 calories 6g 4.3g N/A
Calories per 10 g protein 166kcal 230kcal N/A
Weight per 100 calories 30g 26g N/A
Unsaturated / Saturated Fat ratio 0.85 3.9 N/A
Net carbs 50.2g 55.67g N/A
Sodium 5mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.234mg 0%
Threonine 0.674mg 0.575mg 0%
Isoleucine 0.791mg 0.694mg 0%
Leucine 1.668mg 1.284mg 0%
Lysine 1.497mg 0.701mg 0%
Methionine 0.21mg 0.312mg 0%
Phenylalanine 1.052mg 0.895mg 0%
Valine 1.023mg 0.937mg 0%
Histidine 0.524mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +17.6%
Contains more WaterWater +63.5%
Contains more FatsFats +1201.9%
~equal in Carbs ~66.27g

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +4256%
Contains more Poly. FatPolyunsaturated fat +2143.4%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.