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Adzuki bean vs. Oat — In-Depth Nutrition Comparison

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How are Adzuki bean and Oat different?

  • Adzuki bean is higher in Folate, Copper, Potassium, Vitamin B6, Vitamin B3, and Zinc, however, Oat is richer in Manganese, Vitamin B1, Phosphorus, and Magnesium.
  • Daily need coverage for Folate from Adzuki bean is 142% higher.
  • Adzuki bean contains 3 times more Vitamin B6 than Oat. While Adzuki bean contains 0.351mg of Vitamin B6, Oat contains only 0.119mg.

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

Infographic

Adzuki bean vs Oat 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%
Oat
Oat
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

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% 1% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Oat
Oat
1
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.349mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oat
Oat
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 OtherOther +89.5%
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
Oat
Oat
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Oat
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Oat Opinion
Calories 329kcal 389kcal Oat
Protein 19.87g 16.89g Adzuki bean
Fats 0.53g 6.9g Oat
Net carbs 50.2g 55.67g Oat
Carbs 62.9g 66.27g Oat
Magnesium 127mg 177mg Oat
Calcium 66mg 54mg Adzuki bean
Potassium 1254mg 429mg Adzuki bean
Iron 4.98mg 4.72mg Adzuki bean
Fiber 12.7g 10.6g Adzuki bean
Copper 1.094mg 0.626mg Adzuki bean
Zinc 5.04mg 3.97mg Adzuki bean
Phosphorus 381mg 523mg Oat
Sodium 5mg 2mg Oat
Vitamin A 17IU 0IU Adzuki bean
Vitamin A 1µg 0µg Adzuki bean
Manganese 1.73mg 4.916mg Oat
Selenium 3.1µg Adzuki bean
Vitamin B1 0.455mg 0.763mg Oat
Vitamin B2 0.22mg 0.139mg Adzuki bean
Vitamin B3 2.63mg 0.961mg Adzuki bean
Vitamin B5 1.471mg 1.349mg Adzuki bean
Vitamin B6 0.351mg 0.119mg Adzuki bean
Folate 622µg 56µg Adzuki bean
Saturated Fat 0.191g 1.217g Adzuki bean
Monounsaturated Fat 0.05g 2.178g Oat
Polyunsaturated fat 0.113g 2.535g Oat
Tryptophan 0.191mg 0.234mg Oat
Threonine 0.674mg 0.575mg Adzuki bean
Isoleucine 0.791mg 0.694mg Adzuki bean
Leucine 1.668mg 1.284mg Adzuki bean
Lysine 1.497mg 0.701mg Adzuki bean
Methionine 0.21mg 0.312mg Oat
Phenylalanine 1.052mg 0.895mg Adzuki bean
Valine 1.023mg 0.937mg Adzuki bean
Histidine 0.524mg 0.405mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Adzuki bean
30%
Oat
Minerals Daily Need Coverage Score
132%
Adzuki bean
154%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.026g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Oat - 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.