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  6. Adzuki bean vs. Bran raw

Adzuki bean vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between adzuki bean and bran raw

  • Adzuki bean has more folate; however, bran raw is higher in manganese, vitamin B1, phosphorus, selenium, magnesium, iron, fiber, vitamin B5, and zinc.
  • Bran raw covers your daily manganese needs 220% more than adzuki bean.
  • Bran raw contains 2 times less folate than adzuki bean. Adzuki bean contains 121µg of folate, while bran raw contains 52µg.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Oat bran, raw.

Infographic

Adzuki bean vs Bran raw 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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +351.9%
Contains more CalciumCalcium +107.1%
Contains more IronIron +170.5%
Contains more CopperCopper +35.2%
Contains more ZincZinc +75.7%
Contains more PhosphorusPhosphorus +336.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +882.5%
Contains more SeleniumSelenium +3666.7%
~equal in Potassium ~566mg

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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more FolateFolate +132.7%
Contains more Vitamin B1Vitamin B1 +917.4%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more Vitamin B5Vitamin B5 +247.4%
Contains more Vitamin B6Vitamin B6 +71.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Bran raw DV% diff.
Manganese 0.573mg 5.63mg 220%
Vitamin B1 0.115mg 1.17mg 88%
Phosphorus 168mg 734mg 81%
Selenium 1.2µg 45.2µg 80%
Magnesium 52mg 235mg 44%
Iron 2mg 5.41mg 43%
Fiber 7.3g 15.4g 32%
Vitamin B5 0.43mg 1.494mg 21%
Protein 7.52g 17.3g 20%
Polyunsaturated fat 0.021g 2.766g 18%
Folate 121µg 52µg 17%
Carbs 24.77g 66.22g 14%
Copper 0.298mg 0.403mg 12%
Zinc 1.77mg 3.11mg 12%
Vitamin B2 0.064mg 0.22mg 12%
Fats 0.1g 7.03g 11%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Saturated fat 0.036g 1.328g 6%
Monounsaturated fat 0.009g 2.376g 6%
Calories 128kcal 246kcal 6%
Vitamin B6 0.096mg 0.165mg 5%
Vitamin K 3.2µg 3%
Calcium 28mg 58mg 3%
Vitamin B3 0.717mg 0.934mg 1%
Potassium 532mg 566mg 1%
Net carbs 17.47g 50.82g N/A
Sugar 1.45g N/A
Sodium 8mg 4mg 0%
Tryptophan 0.072mg 0.335mg 0%
Threonine 0.255mg 0.502mg 0%
Isoleucine 0.3mg 0.668mg 0%
Leucine 0.632mg 1.374mg 0%
Lysine 0.567mg 0.76mg 0%
Methionine 0.079mg 0.335mg 0%
Phenylalanine 0.398mg 0.908mg 0%
Valine 0.387mg 0.964mg 0%
Histidine 0.198mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +912.1%
Contains more ProteinProtein +130.1%
Contains more FatsFats +6930%
Contains more CarbsCarbs +167.3%
Contains more OtherOther +119.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +26300%
Contains more Poly. FatPolyunsaturated fat +13071.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.