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  6. Adzuki bean vs. Flour

Adzuki bean vs. Flour — In-Depth Nutrition Comparison

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Important differences between adzuki bean and flour

  • Adzuki bean has more folate, copper, manganese, fiber, zinc, phosphorus, potassium, and magnesium; however, flour is richer in selenium and vitamin B1.
  • Adzuki bean's daily need coverage for folate is 110% more.
  • Adzuki bean contains 12 times more potassium than flour. Adzuki bean contains 1254mg of potassium, while flour contains 107mg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of adzuki bean is 29.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Adzuki bean vs Flour 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +477.3%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +1072%
Contains more CopperCopper +659.7%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +252.8%
Contains more ManganeseManganese +153.7%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +993.5%
~equal in Iron ~4.64mg

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%
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +235.8%
Contains more Vitamin B6Vitamin B6 +697.7%
Contains more FolateFolate +239.9%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +124.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Flour DV% diff.
Folate 622µg 183µg 110%
Copper 1.094mg 0.144mg 106%
Selenium 3.1µg 33.9µg 56%
Manganese 1.73mg 0.682mg 46%
Fiber 12.7g 2.7g 40%
Phosphorus 381mg 108mg 39%
Zinc 5.04mg 0.7mg 39%
Potassium 1254mg 107mg 34%
Vitamin B1 0.455mg 0.785mg 28%
Magnesium 127mg 22mg 25%
Vitamin B6 0.351mg 0.044mg 24%
Vitamin B2 0.22mg 0.494mg 21%
Vitamin B5 1.471mg 0.438mg 21%
Vitamin B3 2.63mg 5.904mg 20%
Protein 19.87g 10.33g 19%
Calcium 66mg 15mg 5%
Iron 4.98mg 4.64mg 4%
Carbs 62.9g 76.31g 4%
Choline 10.4mg 2%
Polyunsaturated fat 0.113g 0.413g 2%
Calories 329kcal 364kcal 2%
Fats 0.53g 0.98g 1%
Net carbs 50.2g 73.61g N/A
Sugar 0.27g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.191g 0.155g 0%
Monounsaturated fat 0.05g 0.087g 0%
Tryptophan 0.191mg 0.127mg 0%
Threonine 0.674mg 0.281mg 0%
Isoleucine 0.791mg 0.357mg 0%
Leucine 1.668mg 0.71mg 0%
Lysine 1.497mg 0.228mg 0%
Methionine 0.21mg 0.183mg 0%
Phenylalanine 1.052mg 0.52mg 0%
Valine 1.023mg 0.415mg 0%
Histidine 0.524mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +92.4%
Contains more WaterWater +12.8%
Contains more OtherOther +608.7%
Contains more FatsFats +84.9%
Contains more CarbsCarbs +21.3%

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
Flour
Flour
3
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +74%
Contains more Poly. FatPolyunsaturated fat +265.5%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.