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Adzuki bean vs Groat - In-Depth Nutrition Comparison

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Important differences between Adzuki bean and Groat

  • Adzuki bean has more Folate, Fiber, Copper, Iron, Phosphorus, Potassium, Zinc, Manganese, and Vitamin B1 than Groat.
  • Adzuki bean's daily need coverage for Folate is 27% more.
  • Adzuki bean contains 6 times more Potassium than Groat. Adzuki bean contains 532mg of Potassium, while Groat contains 88mg.

The food varieties used in the comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +300%
Contains more Iron +150%
Contains more Phosphorus +140%
Contains more Potassium +504.5%
Contains more Zinc +190.2%
Contains more Copper +104.1%
Contains less Sodium -50%
Equal in Magnesium - 51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +300%
Contains more Iron +150%
Contains more Phosphorus +140%
Contains more Potassium +504.5%
Contains more Zinc +190.2%
Contains more Copper +104.1%
Contains less Sodium -50%
Equal in Magnesium - 51

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
:
3
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +24.7%
Contains more Folate +764.3%
Contains more Vitamin B3 +31.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +24.7%
Contains more Folate +764.3%
Contains more Vitamin B3 +31.1%

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 Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Groat Opinion
Net carbs 17.47g 17.24g Adzuki bean
Protein 7.52g 3.38g Adzuki bean
Fats 0.1g 0.62g Groat
Carbs 24.77g 19.94g Adzuki bean
Calories 128kcal 92kcal Adzuki bean
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Adzuki bean
Fiber 7.3g 2.7g Adzuki bean
Calcium 28mg 7mg Adzuki bean
Iron 2mg 0.8mg Adzuki bean
Magnesium 52mg 51mg Adzuki bean
Phosphorus 168mg 70mg Adzuki bean
Potassium 532mg 88mg Adzuki bean
Sodium 8mg 4mg Groat
Zinc 1.77mg 0.61mg Adzuki bean
Copper 0.298mg 0.146mg Adzuki bean
Vitamin A 6IU 0IU Adzuki bean
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.04mg Adzuki bean
Vitamin B2 0.064mg 0.039mg Adzuki bean
Vitamin B3 0.717mg 0.94mg Groat
Vitamin B5 0.43mg 0.359mg Adzuki bean
Vitamin B6 0.096mg 0.077mg Adzuki bean
Folate 121µg 14µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Tryptophan 0.072mg 0.049mg Adzuki bean
Threonine 0.255mg 0.129mg Adzuki bean
Isoleucine 0.3mg 0.127mg Adzuki bean
Leucine 0.632mg 0.212mg Adzuki bean
Lysine 0.567mg 0.172mg Adzuki bean
Methionine 0.079mg 0.044mg Adzuki bean
Phenylalanine 0.398mg 0.133mg Adzuki bean
Valine 0.387mg 0.173mg Adzuki bean
Histidine 0.198mg 0.079mg Adzuki bean
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.036g 0.134g Adzuki bean
Monounsaturated Fat 0.009g 0.188g Groat
Polyunsaturated fat 0.021g 0.188g 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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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
16
Adzuki bean
8
Groat
Mineral Summary Score
49
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
45%
Adzuki bean
20%
Groat
Carbohydrates
25%
Adzuki bean
20%
Groat
Fats
0%
Adzuki bean
3%
Groat

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 16)
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 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

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/173728/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.