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Adzuki bean vs Porridge - In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Porridge

  • Adzuki bean has more Folate, Copper, Phosphorus, Fiber, Zinc, Potassium, Vitamin B1, Magnesium, and Vitamin B5, however Porridge has more Manganese.
  • Daily need coverage for Folate from Adzuki bean is 153% higher.
  • Porridge has 78 times less Potassium than Adzuki bean. Adzuki bean has 1254mg of Potassium, while Porridge has 16mg.

Food types used in this article are Beans, adzuki, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Adzuki bean vs Porridge 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 Iron +33.2%
Contains more Potassium +7737.5%
Contains more Magnesium +2440%
Contains more Copper +2635%
Contains more Zinc +3776.9%
Contains more Phosphorus +2440%
Contains less Sodium -16.7%
Contains more Calcium +31.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +33.2%
Contains more Potassium +7737.5%
Contains more Magnesium +2440%
Contains more Copper +2635%
Contains more Zinc +3776.9%
Contains more Phosphorus +2440%
Contains less Sodium -16.7%
Contains more Calcium +31.8%

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 A +∞%
Contains more Vitamin B1 +727.3%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +405.8%
Contains more Vitamin B5 +1971.8%
Contains more Vitamin B6 +2600%
Contains more Folate +5083.3%
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% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +727.3%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +405.8%
Contains more Vitamin B5 +1971.8%
Contains more Vitamin B6 +2600%
Contains more Folate +5083.3%

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
4
Porridge
Mineral Summary Score
134
Adzuki bean
24
Porridge

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
9%
Porridge
Carbohydrates
63%
Adzuki bean
11%
Porridge
Fats
2%
Adzuki bean
1%
Porridge

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 Porridge
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Porridge
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 lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.158g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Adzuki bean Porridge Opinion
Calories 329 50 Adzuki bean
Protein 19.87 1.44 Adzuki bean
Fats 0.53 0.21 Adzuki bean
Vitamin C 0 0
Carbs 62.9 10.52 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 3.74 Adzuki bean
Calcium 66 87 Porridge
Potassium 1254 16 Adzuki bean
Magnesium 127 5 Adzuki bean
Sugar 0.03 Adzuki bean
Fiber 12.7 0.5 Adzuki bean
Copper 1.094 0.04 Adzuki bean
Zinc 5.04 0.13 Adzuki bean
Starch
Phosphorus 381 15 Adzuki bean
Sodium 5 6 Adzuki bean
Vitamin A 17 0 Adzuki bean
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.455 0.055 Adzuki bean
Vitamin B2 0.22 0.025 Adzuki bean
Vitamin B3 2.63 0.52 Adzuki bean
Vitamin B5 1.471 0.071 Adzuki bean
Vitamin B6 0.351 0.013 Adzuki bean
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folate 622 12 Adzuki bean
Trans Fat 0 Porridge
Saturated Fat 0.191 0.033 Porridge
Monounsaturated Fat 0.05 0.028 Adzuki bean
Polyunsaturated fat 0.113 0.114 Porridge
Tryptophan 0.191 0.02 Adzuki bean
Threonine 0.674 0.045 Adzuki bean
Isoleucine 0.791 0.063 Adzuki bean
Leucine 1.668 0.11 Adzuki bean
Lysine 1.497 0.037 Adzuki bean
Methionine 0.21 0.027 Adzuki bean
Phenylalanine 1.052 0.078 Adzuki bean
Valine 1.023 0.07 Adzuki bean
Histidine 0.524 0.033 Adzuki bean
Fructose

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.