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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
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%

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 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%
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 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%

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
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 g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 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
Vitamin A 6IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
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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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
27
Oatmeal
Mineral Summary Score
49
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
45%
Adzuki bean
14%
Oatmeal
Carbohydrates
25%
Adzuki bean
12%
Oatmeal
Fats
0%
Adzuki bean
6%
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

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. 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.