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, vitamin B3, and zinc; however, oats are richer in manganese, vitamin B1, phosphorus, and magnesium.
- 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
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B3 | 2.63mg | 0.961mg | 10% |
| Zinc | 5.04mg | 3.97mg | 10% |
| Fiber | 12.7g | 10.6g | 8% |
| Vitamin B2 | 0.22mg | 0.139mg | 6% |
| Selenium | 3.1µg | 6% | |
| Protein | 19.87g | 16.89g | 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% |
| Calcium | 66mg | 54mg | 1% |
| Carbs | 62.9g | 66.27g | 1% |
| 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
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
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 OtherOther | +89.5% |
| Contains more FatsFats | +1201.9% |
~equal in
Carbs
~66.27g
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
1.217 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% |