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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 of 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.

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.
Contains more Calcium +86.7%
Contains more Magnesium +136.4%
Contains more Phosphorus +55.6%
Contains more Potassium +397.2%
Contains more Zinc +152.9%
Contains more Copper +106.9%
Contains more Iron +132%
Contains less Sodium -75%
Contains more Manganese +19%
Contains more Selenium +2725%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +86.7%
Contains more Magnesium +136.4%
Contains more Phosphorus +55.6%
Contains more Potassium +397.2%
Contains more Zinc +152.9%
Contains more Copper +106.9%
Contains more Iron +132%
Contains less Sodium -75%
Contains more Manganese +19%
Contains more Selenium +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.
:
7
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B6 +118.2%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +723.4%
Contains more Folate +51.2%
Equal in Vitamin B5 - 0.438
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +118.2%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +723.4%
Contains more Folate +51.2%
Equal in Vitamin B5 - 0.438

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +456.1%
Contains more Other +187%
Contains more Protein +37.4%
Contains more Fats +880%
Contains more Carbs +208.1%
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
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 Water +456.1%
Contains more Other +187%
Contains more Protein +37.4%
Contains more Fats +880%
Contains more Carbs +208.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +1866.7%
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +1866.7%

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 Flour
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Adzuki bean
50%
Flour
Minerals Daily Need Coverage Score
47%
Adzuki bean
59%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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. 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.