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  6. Adzuki bean vs. Porridge

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.

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +940%
Contains more PotassiumPotassium +3225%
Contains more CopperCopper +645%
Contains more ZincZinc +1261.5%
Contains more PhosphorusPhosphorus +1020%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +210.7%
Contains more IronIron +87%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +133.3%

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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +156%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B5Vitamin B5 +505.6%
Contains more Vitamin B6Vitamin B6 +638.5%
Contains more FolateFolate +908.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +422.2%
Contains more CarbsCarbs +135.5%
Contains more OtherOther +500%
Contains more FatsFats +110%
Contains more WaterWater +32.2%

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
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated Fat +211.1%
Contains more Poly. FatPolyunsaturated fat +442.9%
~equal in Saturated Fat ~0.033g

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 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
Calories 128kcal 50kcal Adzuki bean
Protein 7.52g 1.44g Adzuki bean
Fats 0.1g 0.21g Porridge
Net carbs 17.47g 10.02g Adzuki bean
Carbs 24.77g 10.52g Adzuki bean
Magnesium 52mg 5mg Adzuki bean
Calcium 28mg 87mg Porridge
Potassium 532mg 16mg Adzuki bean
Iron 2mg 3.74mg Porridge
Sugar 0.03g Adzuki bean
Fiber 7.3g 0.5g Adzuki bean
Copper 0.298mg 0.04mg Adzuki bean
Zinc 1.77mg 0.13mg Adzuki bean
Phosphorus 168mg 15mg Adzuki bean
Sodium 8mg 6mg Porridge
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.02mg Porridge
Manganese 0.573mg 0mg Adzuki bean
Selenium 1.2µg 2.8µg Porridge
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
Vitamin K 0.1µg Porridge
Folate 121µg 12µg Adzuki bean
Saturated Fat 0.036g 0.033g Porridge
Monounsaturated Fat 0.009g 0.028g Porridge
Polyunsaturated fat 0.021g 0.114g 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

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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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
4%
Porridge
Minerals Daily Need Coverage Score
47%
Adzuki bean
21%
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

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. 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.