Adzuki bean vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on the differences between adzuki bean and oatmeal

Adzuki bean has more copper, fiber, folate, potassium, and phosphorus; however, oatmeal is higher in iron, vitamin B6, vitamin B3, vitamin B1, and vitamin B2.
Oatmeal covers your daily iron needs 50% more than adzuki bean.
Oatmeal contains 9 times less potassium than adzuki bean. Adzuki bean contains 532mg of potassium, while oatmeal contains 61mg.
The glycemic index of oatmeal is higher.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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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

Oatmeal

Contains more MagnesiumMagnesium	+100%
Contains more PotassiumPotassium	+772.1%
Contains more CopperCopper	+351.5%
Contains more ZincZinc	+185.5%
Contains more PhosphorusPhosphorus	+118.2%
Contains less SodiumSodium	-83.7%

Contains more CalciumCalcium	+185.7%
Contains more IronIron	+198%
Contains more SeleniumSelenium	+316.7%

~equal in Manganese ~0.558mg

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

Oatmeal

Contains more Vitamin B5Vitamin B5	+35.6%
Contains more FolateFolate	+175%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+126.1%
Contains more Vitamin B2Vitamin B2	+235.9%
Contains more Vitamin B3Vitamin B3	+321.9%
Contains more Vitamin B6Vitamin B6	+202.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2mg	5.96mg	50%
Copper	0.298mg	0.066mg	26%
Fiber	7.3g	1.7g	22%
Folate	121µg	44µg	19%
Vitamin B6	0.096mg	0.29mg	15%
Vitamin A	0µg	130µg	14%
Vitamin B3	0.717mg	3.025mg	14%
Potassium	532mg	61mg	14%
Phosphorus	168mg	77mg	13%
Vitamin B2	0.064mg	0.215mg	12%
Vitamin B1	0.115mg	0.26mg	12%
Zinc	1.77mg	0.62mg	10%
Protein	7.52g	2.37g	10%
Selenium	1.2µg	5µg	7%
Magnesium	52mg	26mg	6%
Calcium	28mg	80mg	5%
Starch		10.37g	4%
Carbs	24.77g	11.67g	4%
Polyunsaturated fat	0.021g	0.426g	3%
Calories	128kcal	68kcal	3%
Sodium	8mg	49mg	2%
Vitamin B5	0.43mg	0.317mg	2%
Fats	0.1g	1.36g	2%
Manganese	0.573mg	0.558mg	1%
Choline		4.7mg	1%
Saturated fat	0.036g	0.226g	1%
Monounsaturated fat	0.009g	0.391g	1%
Net carbs	17.47g	9.97g	N/A
Sugar		0.46g	N/A
Vitamin E		0.07mg	0%
Vitamin K		0.4µg	0%
Trans fat	0g	0.003g	N/A
Tryptophan	0.072mg	0.04mg	0%
Threonine	0.255mg	0.083mg	0%
Isoleucine	0.3mg	0.105mg	0%
Leucine	0.632mg	0.2mg	0%
Lysine	0.567mg	0.135mg	0%
Methionine	0.079mg	0.04mg	0%
Phenylalanine	0.398mg	0.13mg	0%
Valine	0.387mg	0.151mg	0%
Histidine	0.198mg	0.057mg	0%