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Adzuki bean vs Porridge - In-Depth Nutrition Comparison

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A recap on differences between Adzuki bean and Porridge

  • Adzuki bean has more Copper, Folate, Fiber, Manganese, Phosphorus, Potassium, Zinc, Magnesium, and Vitamin B5, however Porridge is higher in Iron.
  • Adzuki bean covers your daily Copper needs 29% more than Porridge.
  • Porridge contains 10000000 times less Manganese than Adzuki bean. Adzuki bean contains 0.573mg of Manganese, while Porridge contains 0mg.

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

Infographic

Adzuki bean vs Porridge 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 +940%
Contains more Phosphorus +1020%
Contains more Potassium +3225%
Contains more Zinc +1261.5%
Contains more Copper +645%
Contains more Calcium +210.7%
Contains more Iron +87%
Contains less Sodium -25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +940%
Contains more Phosphorus +1020%
Contains more Potassium +3225%
Contains more Zinc +1261.5%
Contains more Copper +645%
Contains more Calcium +210.7%
Contains more Iron +87%
Contains less Sodium -25%

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 +109.1%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B5 +505.6%
Contains more Vitamin B6 +638.5%
Contains more Folate +908.3%
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 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B5 +505.6%
Contains more Vitamin B6 +638.5%
Contains more Folate +908.3%

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Porridge Opinion
Net carbs 17.47g 10.02g Adzuki bean
Protein 7.52g 1.44g Adzuki bean
Fats 0.1g 0.21g Porridge
Carbs 24.77g 10.52g Adzuki bean
Calories 128kcal 50kcal Adzuki bean
Starch g g
Fructose g g
Sugar g 0.03g Adzuki bean
Fiber 7.3g 0.5g Adzuki bean
Calcium 28mg 87mg Porridge
Iron 2mg 3.74mg Porridge
Magnesium 52mg 5mg Adzuki bean
Phosphorus 168mg 15mg Adzuki bean
Potassium 532mg 16mg Adzuki bean
Sodium 8mg 6mg Porridge
Zinc 1.77mg 0.13mg Adzuki bean
Copper 0.298mg 0.04mg Adzuki bean
Vitamin A 6IU 0IU Adzuki bean
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.055mg Adzuki bean
Vitamin B2 0.064mg 0.025mg Adzuki bean
Vitamin B3 0.717mg 0.52mg Adzuki bean
Vitamin B5 0.43mg 0.071mg Adzuki bean
Vitamin B6 0.096mg 0.013mg Adzuki bean
Folate 121µg 12µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.072mg 0.02mg Adzuki bean
Threonine 0.255mg 0.045mg Adzuki bean
Isoleucine 0.3mg 0.063mg Adzuki bean
Leucine 0.632mg 0.11mg Adzuki bean
Lysine 0.567mg 0.037mg Adzuki bean
Methionine 0.079mg 0.027mg Adzuki bean
Phenylalanine 0.398mg 0.078mg Adzuki bean
Valine 0.387mg 0.07mg Adzuki bean
Histidine 0.198mg 0.033mg Adzuki bean
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.036g 0.033g Porridge
Monounsaturated Fat 0.009g 0.028g Porridge
Polyunsaturated fat 0.021g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Porridge
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
4
Porridge
Mineral Summary Score
49
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
45%
Adzuki bean
9%
Porridge
Carbohydrates
25%
Adzuki bean
11%
Porridge
Fats
0%
Adzuki bean
1%
Porridge

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.003g)
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 is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
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)

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. 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.