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Adzuki bean vs. Oats — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and oats

  • Adzuki bean has more folate; however, oats are richer in manganese, vitamin B1, phosphorus, copper, iron, magnesium, zinc, vitamin B5, and fiber.
  • Oats cover your daily manganese needs 189% more than adzuki bean.
  • Oats have 2 times less folate than adzuki bean. Adzuki bean has 121µg of folate, while oats have 56µg.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Oats.

Infographic

Adzuki bean vs Oats 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%
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more PotassiumPotassium +24%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +240.4%
Contains more CalciumCalcium +92.9%
Contains more IronIron +136%
Contains more CopperCopper +110.1%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +211.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +757.9%

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%
Oats
5
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more FolateFolate +116.1%
Contains more Vitamin B1Vitamin B1 +563.5%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +34%
Contains more Vitamin B5Vitamin B5 +213.7%
Contains more Vitamin B6Vitamin B6 +24%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +706.4%
Contains more ProteinProtein +124.6%
Contains more FatsFats +6800%
Contains more CarbsCarbs +167.5%
Contains more OtherOther +30.3%

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
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +24100%
Contains more Poly. FatPolyunsaturated fat +11971.4%

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 Oats
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Oats DV% diff.
Manganese 0.573mg 4.916mg 189%
Vitamin B1 0.115mg 0.763mg 54%
Phosphorus 168mg 523mg 51%
Copper 0.298mg 0.626mg 36%
Iron 2mg 4.72mg 34%
Magnesium 52mg 177mg 30%
Zinc 1.77mg 3.97mg 20%
Protein 7.52g 16.89g 19%
Vitamin B5 0.43mg 1.349mg 18%
Polyunsaturated fat 0.021g 2.535g 17%
Folate 121µg 56µg 16%
Carbs 24.77g 66.27g 14%
Calories 128kcal 389kcal 13%
Fiber 7.3g 10.6g 13%
Fats 0.1g 6.9g 10%
Vitamin B2 0.064mg 0.139mg 6%
Saturated fat 0.036g 1.217g 5%
Monounsaturated fat 0.009g 2.178g 5%
Potassium 532mg 429mg 3%
Calcium 28mg 54mg 3%
Selenium 1.2µg 2%
Vitamin B3 0.717mg 0.961mg 2%
Vitamin B6 0.096mg 0.119mg 2%
Net carbs 17.47g 55.67g N/A
Sodium 8mg 2mg 0%
Tryptophan 0.072mg 0.234mg 0%
Threonine 0.255mg 0.575mg 0%
Isoleucine 0.3mg 0.694mg 0%
Leucine 0.632mg 1.284mg 0%
Lysine 0.567mg 0.701mg 0%
Methionine 0.079mg 0.312mg 0%
Phenylalanine 0.398mg 0.895mg 0%
Valine 0.387mg 0.937mg 0%
Histidine 0.198mg 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Adzuki bean
30%
Oats
Minerals Daily Need Coverage Score
47%
Adzuki bean
154%
Oats

Comparison summary

Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 6mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is richer in vitamins?
Oats
Oats is relatively richer in vitamins
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 1.181g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.