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  6. Adzuki bean vs. Flour

Adzuki bean vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between adzuki bean and flour

  • Adzuki bean has more fiber, copper, potassium, and zinc, while flour has more selenium, vitamin B1, vitamin B2, iron, vitamin B3, and folate.
  • Flour covers your daily need for selenium, 59% more than adzuki bean.
  • Adzuki bean contains 5 times more potassium than flour. While adzuki bean contains 532mg of potassium, flour contains only 107mg.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Adzuki bean vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +86.7%
Contains more PotassiumPotassium +397.2%
Contains more CopperCopper +106.9%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +55.6%
Contains more IronIron +132%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +19%
Contains more SeleniumSelenium +2725%

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%
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin B6Vitamin B6 +118.2%
Contains more Vitamin B1Vitamin B1 +582.6%
Contains more Vitamin B2Vitamin B2 +671.9%
Contains more Vitamin B3Vitamin B3 +723.4%
Contains more FolateFolate +51.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Flour DV% diff.
Selenium 1.2µg 33.9µg 59%
Vitamin B1 0.115mg 0.785mg 56%
Vitamin B2 0.064mg 0.494mg 33%
Iron 2mg 4.64mg 33%
Vitamin B3 0.717mg 5.904mg 32%
Fiber 7.3g 2.7g 18%
Carbs 24.77g 76.31g 17%
Copper 0.298mg 0.144mg 17%
Folate 121µg 183µg 16%
Potassium 532mg 107mg 13%
Calories 128kcal 364kcal 12%
Zinc 1.77mg 0.7mg 10%
Phosphorus 168mg 108mg 9%
Magnesium 52mg 22mg 7%
Protein 7.52g 10.33g 6%
Manganese 0.573mg 0.682mg 5%
Vitamin B6 0.096mg 0.044mg 4%
Polyunsaturated fat 0.021g 0.413g 3%
Choline 10.4mg 2%
Fats 0.1g 0.98g 1%
Saturated fat 0.036g 0.155g 1%
Calcium 28mg 15mg 1%
Net carbs 17.47g 73.61g N/A
Sugar 0.27g N/A
Sodium 8mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin B5 0.43mg 0.438mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.009g 0.087g 0%
Tryptophan 0.072mg 0.127mg 0%
Threonine 0.255mg 0.281mg 0%
Isoleucine 0.3mg 0.357mg 0%
Leucine 0.632mg 0.71mg 0%
Lysine 0.567mg 0.228mg 0%
Methionine 0.079mg 0.183mg 0%
Phenylalanine 0.398mg 0.52mg 0%
Valine 0.387mg 0.415mg 0%
Histidine 0.198mg 0.23mg 0%

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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +456.1%
Contains more OtherOther +187%
Contains more ProteinProtein +37.4%
Contains more FatsFats +880%
Contains more CarbsCarbs +208.1%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +866.7%
Contains more Poly. FatPolyunsaturated fat +1866.7%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.