Groat vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between groat and adzuki beans

Groat has more copper, magnesium, vitamin B3, manganese, vitamin B2, phosphorus, vitamin B5, carbs, and protein; however, adzuki beans are richer in folate.
Groat covers your daily copper needs 89% more than adzuki beans.
Adzuki beans have 10 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while adzuki beans have 0.717mg.
Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of adzuki beans is 29.

Specific food types used in this comparison are Buckwheat and Beans, adzuki, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Groat

Adzuki bean

Contains more MagnesiumMagnesium	+344.2%
Contains more CopperCopper	+269.1%
Contains more ZincZinc	+35.6%
Contains more PhosphorusPhosphorus	+106.5%
Contains less SodiumSodium	-87.5%
Contains more ManganeseManganese	+126.9%
Contains more SeleniumSelenium	+591.7%

Contains more CalciumCalcium	+55.6%
Contains more PotassiumPotassium	+15.7%

~equal in Iron ~2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Groat

Adzuki bean

Contains more Vitamin B2Vitamin B2	+564.1%
Contains more Vitamin B3Vitamin B3	+879.1%
Contains more Vitamin B5Vitamin B5	+186.7%
Contains more Vitamin B6Vitamin B6	+118.8%

Contains more Vitamin B1Vitamin B1	+13.9%
Contains more FolateFolate	+303.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	0.298mg	89%
Magnesium	231mg	52mg	43%
Vitamin B3	7.02mg	0.717mg	39%
Manganese	1.3mg	0.573mg	32%
Vitamin B2	0.425mg	0.064mg	28%
Phosphorus	347mg	168mg	26%
Folate	30µg	121µg	23%
Carbs	71.5g	24.77g	16%
Vitamin B5	1.233mg	0.43mg	16%
Selenium	8.3µg	1.2µg	13%
Calories	343kcal	128kcal	11%
Protein	13.25g	7.52g	11%
Fiber	10g	7.3g	11%
Vitamin B6	0.21mg	0.096mg	9%
Polyunsaturated fat	1.039g	0.021g	7%
Zinc	2.4mg	1.77mg	6%
Fats	3.4g	0.1g	5%
Iron	2.2mg	2mg	3%
Saturated fat	0.741g	0.036g	3%
Monounsaturated fat	1.04g	0.009g	3%
Potassium	460mg	532mg	2%
Calcium	18mg	28mg	1%
Vitamin B1	0.101mg	0.115mg	1%
Protein per 100 calories	3.9g	5.9g	N/A
Calories per 10 g protein	259kcal	170kcal	N/A
Weight per 100 calories	29g	78g	N/A
Unsaturated / Saturated Fat ratio	2.8	0.83	N/A
Net carbs	61.5g	17.47g	N/A
Sodium	1mg	8mg	0%
Tryptophan	0.192mg	0.072mg	0%
Threonine	0.506mg	0.255mg	0%
Isoleucine	0.498mg	0.3mg	0%
Leucine	0.832mg	0.632mg	0%
Lysine	0.672mg	0.567mg	0%
Methionine	0.172mg	0.079mg	0%
Phenylalanine	0.52mg	0.398mg	0%
Valine	0.678mg	0.387mg	0%
Histidine	0.309mg	0.198mg	0%