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  6. Adzuki bean vs. Oatmeal

Adzuki bean vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on 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 A RAE, Vitamin B3, and Vitamin B1.
  • 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.

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).

Infographic

Adzuki bean vs Oatmeal 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.
Adzuki bean
Adzuki bean
7
:
3
Oatmeal
Oatmeal
Contains more Magnesium +100%
Contains more Phosphorus +118.2%
Contains more Potassium +772.1%
Contains less Sodium -83.7%
Contains more Zinc +185.5%
Contains more Copper +351.5%
Contains more Calcium +185.7%
Contains more Iron +198%
Contains more Selenium +316.7%
Equal in Manganese - 0.558
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +100%
Contains more Phosphorus +118.2%
Contains more Potassium +772.1%
Contains less Sodium -83.7%
Contains more Zinc +185.5%
Contains more Copper +351.5%
Contains more Calcium +185.7%
Contains more Iron +198%
Contains more Selenium +316.7%
Equal in Manganese - 0.558

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
Adzuki bean
2
:
7
Oatmeal
Oatmeal
Contains more Vitamin B5 +35.6%
Contains more Folate +175%
Contains more Vitamin A +7116.7%
Contains more Vitamin B1 +126.1%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +202.1%
Adzuki bean
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B5 +35.6%
Contains more Folate +175%
Contains more Vitamin A +7116.7%
Contains more Vitamin B1 +126.1%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +202.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Oatmeal
Oatmeal
Contains more Protein +217.3%
Contains more Carbs +112.3%
Contains more Other +131.6%
Contains more Fats +1260%
Contains more Water +26.8%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +217.3%
Contains more Carbs +112.3%
Contains more Other +131.6%
Contains more Fats +1260%
Contains more Water +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +4244.4%
Contains more Polyunsaturated fat +1928.6%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +4244.4%
Contains more Polyunsaturated fat +1928.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Oatmeal
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Oatmeal Opinion
Net carbs 17.47g 9.97g Adzuki bean
Protein 7.52g 2.37g Adzuki bean
Fats 0.1g 1.36g Oatmeal
Carbs 24.77g 11.67g Adzuki bean
Calories 128kcal 68kcal Adzuki bean
Starch 10.37g Oatmeal
Sugar 0.46g Adzuki bean
Fiber 7.3g 1.7g Adzuki bean
Calcium 28mg 80mg Oatmeal
Iron 2mg 5.96mg Oatmeal
Magnesium 52mg 26mg Adzuki bean
Phosphorus 168mg 77mg Adzuki bean
Potassium 532mg 61mg Adzuki bean
Sodium 8mg 49mg Adzuki bean
Zinc 1.77mg 0.62mg Adzuki bean
Copper 0.298mg 0.066mg Adzuki bean
Manganese 0.573mg 0.558mg Adzuki bean
Selenium 1.2µg 5µg Oatmeal
Vitamin A 6IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.115mg 0.26mg Oatmeal
Vitamin B2 0.064mg 0.215mg Oatmeal
Vitamin B3 0.717mg 3.025mg Oatmeal
Vitamin B5 0.43mg 0.317mg Adzuki bean
Vitamin B6 0.096mg 0.29mg Oatmeal
Folate 121µg 44µg Adzuki bean
Vitamin K 0.4µg Oatmeal
Tryptophan 0.072mg 0.04mg Adzuki bean
Threonine 0.255mg 0.083mg Adzuki bean
Isoleucine 0.3mg 0.105mg Adzuki bean
Leucine 0.632mg 0.2mg Adzuki bean
Lysine 0.567mg 0.135mg Adzuki bean
Methionine 0.079mg 0.04mg Adzuki bean
Phenylalanine 0.398mg 0.13mg Adzuki bean
Valine 0.387mg 0.151mg Adzuki bean
Histidine 0.198mg 0.057mg Adzuki bean
Trans Fat 0g 0.003g Adzuki bean
Saturated Fat 0.036g 0.226g Adzuki bean
Monounsaturated Fat 0.009g 0.391g Oatmeal
Polyunsaturated fat 0.021g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Adzuki bean
27%
Oatmeal
Minerals Daily Need Coverage Score
47%
Adzuki bean
45%
Oatmeal

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.19g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.