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Adzuki bean vs Groat - In-Depth Nutrition Comparison

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Differences between Adzuki bean and Groat

  • Adzuki bean is higher than Groat in Folate, Copper, Manganese, Iron, Phosphorus, Zinc, Fiber, Vitamin B1, Potassium, and Vitamin B5.
  • Adzuki bean's daily need coverage for Folate is 152% higher.
  • Adzuki bean has 14 times more Potassium than Groat. While Adzuki bean has 1254mg of Potassium, Groat has only 88mg.

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Buckwheat groats, roasted, cooked.

Infographic

Adzuki bean vs Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Adzuki bean
Adzuki bean
7
:
1
Groat
Groat
Contains more Iron +522.5%
Contains more Calcium +842.9%
Contains more Potassium +1325%
Contains more Magnesium +149%
Contains more Copper +649.3%
Contains more Zinc +726.2%
Contains more Phosphorus +444.3%
Contains less Sodium -20%
Adzuki bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Groat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +522.5%
Contains more Calcium +842.9%
Contains more Potassium +1325%
Contains more Magnesium +149%
Contains more Copper +649.3%
Contains more Zinc +726.2%
Contains more Phosphorus +444.3%
Contains less Sodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Adzuki bean
Adzuki bean
7
:
2
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1037.5%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B3 +179.8%
Contains more Vitamin B5 +309.7%
Contains more Vitamin B6 +355.8%
Contains more Folate +4342.9%
Adzuki bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Groat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1037.5%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B3 +179.8%
Contains more Vitamin B5 +309.7%
Contains more Vitamin B6 +355.8%
Contains more Folate +4342.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Adzuki bean
8
Groat
Mineral Summary Score
134
Adzuki bean
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
119%
Adzuki bean
20%
Groat
Carbohydrates
63%
Adzuki bean
20%
Groat
Fats
2%
Adzuki bean
3%
Groat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Groat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.057g)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.4)
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)

All nutrients comparison - raw data values

Nutrient Adzuki bean Groat Opinion
Calories 329 92 Adzuki bean
Protein 19.87 3.38 Adzuki bean
Fats 0.53 0.62 Groat
Vitamin C 0 0
Carbs 62.9 19.94 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 0.8 Adzuki bean
Calcium 66 7 Adzuki bean
Potassium 1254 88 Adzuki bean
Magnesium 127 51 Adzuki bean
Sugar 0.9 Adzuki bean
Fiber 12.7 2.7 Adzuki bean
Copper 1.094 0.146 Adzuki bean
Zinc 5.04 0.61 Adzuki bean
Starch
Phosphorus 381 70 Adzuki bean
Sodium 5 4 Groat
Vitamin A 17 0 Adzuki bean
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.455 0.04 Adzuki bean
Vitamin B2 0.22 0.039 Adzuki bean
Vitamin B3 2.63 0.94 Adzuki bean
Vitamin B5 1.471 0.359 Adzuki bean
Vitamin B6 0.351 0.077 Adzuki bean
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 622 14 Adzuki bean
Trans Fat 0 Groat
Saturated Fat 0.191 0.134 Groat
Monounsaturated Fat 0.05 0.188 Groat
Polyunsaturated fat 0.113 0.188 Groat
Tryptophan 0.191 0.049 Adzuki bean
Threonine 0.674 0.129 Adzuki bean
Isoleucine 0.791 0.127 Adzuki bean
Leucine 1.668 0.212 Adzuki bean
Lysine 1.497 0.172 Adzuki bean
Methionine 0.21 0.044 Adzuki bean
Phenylalanine 1.052 0.133 Adzuki bean
Valine 1.023 0.173 Adzuki bean
Histidine 0.524 0.079 Adzuki bean
Fructose 0.1 Groat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.