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Adzuki bean vs. Porridge — In-Depth Nutrition Comparison

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The main differences between adzuki bean and porridge

  • Porridge contains less folate, copper, manganese, phosphorus, fiber, zinc, potassium, vitamin B1, magnesium, and vitamin B5 than adzuki bean.
  • Daily need coverage for folate for adzuki bean is 153% higher.
  • Porridge has a higher glycemic index than adzuki bean.

Food types used in this article are Beans, adzuki, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Adzuki bean vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +2440%
Contains more PotassiumPotassium +7737.5%
Contains more IronIron +33.2%
Contains more CopperCopper +2635%
Contains more ZincZinc +3776.9%
Contains more PhosphorusPhosphorus +2440%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +31.8%
~equal in Selenium ~2.8µg

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +727.3%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +405.8%
Contains more Vitamin B5Vitamin B5 +1971.8%
Contains more Vitamin B6Vitamin B6 +2600%
Contains more FolateFolate +5083.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1279.9%
Contains more FatsFats +152.4%
Contains more CarbsCarbs +497.9%
Contains more OtherOther +1381.8%
Contains more WaterWater +551.9%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +78.6%
Contains less Sat. FatSaturated fat -82.7%
~equal in Polyunsaturated fat ~0.114g

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 Porridge
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Porridge DV% diff.
Folate 622µg 12µg 153%
Copper 1.094mg 0.04mg 117%
Manganese 1.73mg 0mg 75%
Phosphorus 381mg 15mg 52%
Fiber 12.7g 0.5g 49%
Zinc 5.04mg 0.13mg 45%
Protein 19.87g 1.44g 37%
Potassium 1254mg 16mg 36%
Vitamin B1 0.455mg 0.055mg 33%
Magnesium 127mg 5mg 29%
Vitamin B5 1.471mg 0.071mg 28%
Vitamin B6 0.351mg 0.013mg 26%
Carbs 62.9g 10.52g 17%
Iron 4.98mg 3.74mg 16%
Vitamin B2 0.22mg 0.025mg 15%
Calories 329kcal 50kcal 14%
Vitamin B3 2.63mg 0.52mg 13%
Calcium 66mg 87mg 2%
Selenium 3.1µg 2.8µg 1%
Saturated fat 0.191g 0.033g 1%
Fats 0.53g 0.21g 0%
Net carbs 50.2g 10.02g N/A
Sugar 0.03g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.05g 0.028g 0%
Polyunsaturated fat 0.113g 0.114g 0%
Tryptophan 0.191mg 0.02mg 0%
Threonine 0.674mg 0.045mg 0%
Isoleucine 0.791mg 0.063mg 0%
Leucine 1.668mg 0.11mg 0%
Lysine 1.497mg 0.037mg 0%
Methionine 0.21mg 0.027mg 0%
Phenylalanine 1.052mg 0.078mg 0%
Valine 1.023mg 0.07mg 0%
Histidine 0.524mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
132%
Adzuki bean
21%
Porridge

Comparison summary

Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.158g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
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)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.