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Adzuki bean vs Oatmeal - In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Oatmeal

  • Oatmeal contains less Folate, Copper, Manganese, Fiber, Phosphorus, Zinc, Potassium, Magnesium, Vitamin B5, and Vitamin B1 than Adzuki bean.
  • Daily need coverage for Folate from Adzuki bean is 145% higher.
  • Oatmeal has 21 times less Potassium than Adzuki bean. Adzuki bean has 1254mg of Potassium, while Oatmeal has 61mg.

Food types used in this article are Beans, adzuki, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Adzuki bean vs Oatmeal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +1955.7%
Contains more Magnesium +388.5%
Contains more Copper +1557.6%
Contains more Zinc +712.9%
Contains more Phosphorus +394.8%
Contains less Sodium -89.8%
Contains more Iron +19.7%
Contains more Calcium +21.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +1955.7%
Contains more Magnesium +388.5%
Contains more Copper +1557.6%
Contains more Zinc +712.9%
Contains more Phosphorus +394.8%
Contains less Sodium -89.8%
Contains more Iron +19.7%
Contains more Calcium +21.2%

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
:
Contains more Vitamin B1 +75%
Contains more Vitamin B5 +364%
Contains more Vitamin B6 +21%
Contains more Folate +1313.6%
Contains more Vitamin A +2447.1%
Contains more Vitamin B3 +15%
Equal in Vitamin B2 - 0.215
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin B1 +75%
Contains more Vitamin B5 +364%
Contains more Vitamin B6 +21%
Contains more Folate +1313.6%
Contains more Vitamin A +2447.1%
Contains more Vitamin B3 +15%
Equal in Vitamin B2 - 0.215

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
71
Adzuki bean
27
Oatmeal
Mineral Summary Score
134
Adzuki bean
44
Oatmeal

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
119%
Adzuki bean
14%
Oatmeal
Carbohydrates
63%
Adzuki bean
12%
Oatmeal
Fats
2%
Adzuki bean
6%
Oatmeal

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 Oatmeal
Lower in price 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
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
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 - 44mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 53)
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.
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.

All nutrients comparison - raw data values

Nutrient Adzuki bean Oatmeal Opinion
Calories 329 68 Adzuki bean
Protein 19.87 2.37 Adzuki bean
Fats 0.53 1.36 Oatmeal
Vitamin C 0 0
Carbs 62.9 11.67 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 5.96 Oatmeal
Calcium 66 80 Oatmeal
Potassium 1254 61 Adzuki bean
Magnesium 127 26 Adzuki bean
Sugar 0.46 Adzuki bean
Fiber 12.7 1.7 Adzuki bean
Copper 1.094 0.066 Adzuki bean
Zinc 5.04 0.62 Adzuki bean
Starch 10.37 Oatmeal
Phosphorus 381 77 Adzuki bean
Sodium 5 49 Adzuki bean
Vitamin A 17 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.455 0.26 Adzuki bean
Vitamin B2 0.22 0.215 Adzuki bean
Vitamin B3 2.63 3.025 Oatmeal
Vitamin B5 1.471 0.317 Adzuki bean
Vitamin B6 0.351 0.29 Adzuki bean
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 622 44 Adzuki bean
Trans Fat 0 0.003 Adzuki bean
Saturated Fat 0.191 0.226 Adzuki bean
Monounsaturated Fat 0.05 0.391 Oatmeal
Polyunsaturated fat 0.113 0.426 Oatmeal
Tryptophan 0.191 0.04 Adzuki bean
Threonine 0.674 0.083 Adzuki bean
Isoleucine 0.791 0.105 Adzuki bean
Leucine 1.668 0.2 Adzuki bean
Lysine 1.497 0.135 Adzuki bean
Methionine 0.21 0.04 Adzuki bean
Phenylalanine 1.052 0.13 Adzuki bean
Valine 1.023 0.151 Adzuki bean
Histidine 0.524 0.057 Adzuki bean
Fructose 0 Oatmeal

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/173727/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.