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  6. Adzuki bean vs. Groat

Adzuki bean vs. Groat — In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and Groat

  • Adzuki bean has more Folate, however, Groat is richer in Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, Selenium, and Fiber.
  • Groat covers your daily Copper needs 89% more than Adzuki bean.
  • Groat has 4 times less Folate than Adzuki bean. Adzuki bean has 121µg of Folate, while Groat has 30µg.

Specific food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Buckwheat.

Infographic

Adzuki bean vs Groat 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.
Adzuki bean
Adzuki bean
2
:
8
Groat
Groat
Contains more Calcium +55.6%
Contains more Potassium +15.7%
Contains more Magnesium +344.2%
Contains more Phosphorus +106.5%
Contains less Sodium -87.5%
Contains more Zinc +35.6%
Contains more Copper +269.1%
Contains more Manganese +126.9%
Contains more Selenium +591.7%
Equal in Iron - 2.2
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +55.6%
Contains more Potassium +15.7%
Contains more Magnesium +344.2%
Contains more Phosphorus +106.5%
Contains less Sodium -87.5%
Contains more Zinc +35.6%
Contains more Copper +269.1%
Contains more Manganese +126.9%
Contains more Selenium +591.7%
Equal in Iron - 2.2

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.
Adzuki bean
Adzuki bean
3
:
4
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Folate +303.3%
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +879.1%
Contains more Vitamin B5 +186.7%
Contains more Vitamin B6 +118.8%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Folate +303.3%
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +879.1%
Contains more Vitamin B5 +186.7%
Contains more Vitamin B6 +118.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Groat
Groat
Contains more Water +579.9%
Contains more Protein +76.2%
Contains more Fats +3300%
Contains more Carbs +188.7%
Contains more Other +59.1%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +579.9%
Contains more Protein +76.2%
Contains more Fats +3300%
Contains more Carbs +188.7%
Contains more Other +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Groat
Groat
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +11455.6%
Contains more Polyunsaturated fat +4847.6%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +11455.6%
Contains more Polyunsaturated fat +4847.6%

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 Groat
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Groat Opinion
Net carbs 17.47g 61.5g Groat
Protein 7.52g 13.25g Groat
Fats 0.1g 3.4g Groat
Carbs 24.77g 71.5g Groat
Calories 128kcal 343kcal Groat
Fiber 7.3g 10g Groat
Calcium 28mg 18mg Adzuki bean
Iron 2mg 2.2mg Groat
Magnesium 52mg 231mg Groat
Phosphorus 168mg 347mg Groat
Potassium 532mg 460mg Adzuki bean
Sodium 8mg 1mg Groat
Zinc 1.77mg 2.4mg Groat
Copper 0.298mg 1.1mg Groat
Manganese 0.573mg 1.3mg Groat
Selenium 1.2µg 8.3µg Groat
Vitamin A 6IU 0IU Adzuki bean
Vitamin B1 0.115mg 0.101mg Adzuki bean
Vitamin B2 0.064mg 0.425mg Groat
Vitamin B3 0.717mg 7.02mg Groat
Vitamin B5 0.43mg 1.233mg Groat
Vitamin B6 0.096mg 0.21mg Groat
Folate 121µg 30µg Adzuki bean
Tryptophan 0.072mg 0.192mg Groat
Threonine 0.255mg 0.506mg Groat
Isoleucine 0.3mg 0.498mg Groat
Leucine 0.632mg 0.832mg Groat
Lysine 0.567mg 0.672mg Groat
Methionine 0.079mg 0.172mg Groat
Phenylalanine 0.398mg 0.52mg Groat
Valine 0.387mg 0.678mg Groat
Histidine 0.198mg 0.309mg Groat
Saturated Fat 0.036g 0.741g Adzuki bean
Monounsaturated Fat 0.009g 1.04g Groat
Polyunsaturated fat 0.021g 1.039g Groat

Which food is preferable for your diet?

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

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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
16%
Adzuki bean
33%
Groat
Minerals Daily Need Coverage Score
47%
Adzuki bean
109%
Groat

Comparison summary

Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.705g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 25)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/173728/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.