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.
Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of adzuki bean is 29.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Adzuki bean

Groat

Contains more CalciumCalcium	+55.6%
Contains more PotassiumPotassium	+15.7%

Contains more MagnesiumMagnesium	+344.2%
Contains more CopperCopper	+269.1%
Contains more ZincZinc	+35.6%
Contains more PhosphorusPhosphorus	+106.5%
Contains less SodiumSodium	-87.5%
Contains more ManganeseManganese	+126.9%
Contains more SeleniumSelenium	+591.7%

~equal in Iron ~2.2mg

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

Groat

Contains more Vitamin B1Vitamin B1	+13.9%
Contains more FolateFolate	+303.3%

Contains more Vitamin B2Vitamin B2	+564.1%
Contains more Vitamin B3Vitamin B3	+879.1%
Contains more Vitamin B5Vitamin B5	+186.7%
Contains more Vitamin B6Vitamin B6	+118.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.298mg	1.1mg	89%
Magnesium	52mg	231mg	43%
Vitamin B3	0.717mg	7.02mg	39%
Manganese	0.573mg	1.3mg	32%
Vitamin B2	0.064mg	0.425mg	28%
Phosphorus	168mg	347mg	26%
Folate	121µg	30µg	23%
Vitamin B5	0.43mg	1.233mg	16%
Carbs	24.77g	71.5g	16%
Selenium	1.2µg	8.3µg	13%
Protein	7.52g	13.25g	11%
Calories	128kcal	343kcal	11%
Fiber	7.3g	10g	11%
Vitamin B6	0.096mg	0.21mg	9%
Polyunsaturated fat	0.021g	1.039g	7%
Zinc	1.77mg	2.4mg	6%
Fats	0.1g	3.4g	5%
Saturated fat	0.036g	0.741g	3%
Monounsaturated fat	0.009g	1.04g	3%
Iron	2mg	2.2mg	3%
Potassium	532mg	460mg	2%
Calcium	28mg	18mg	1%
Vitamin B1	0.115mg	0.101mg	1%
Net carbs	17.47g	61.5g	N/A
Sodium	8mg	1mg	0%
Tryptophan	0.072mg	0.192mg	0%
Threonine	0.255mg	0.506mg	0%
Isoleucine	0.3mg	0.498mg	0%
Leucine	0.632mg	0.832mg	0%
Lysine	0.567mg	0.672mg	0%
Methionine	0.079mg	0.172mg	0%
Phenylalanine	0.398mg	0.52mg	0%
Valine	0.387mg	0.678mg	0%
Histidine	0.198mg	0.309mg	0%