Groat vs. Adzuki bean — In-Depth Nutrition Comparison
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How are groat and adzuki bean different?
- Groat is higher in vitamin B3, magnesium, and vitamin B2; however, adzuki bean is richer in folate, iron, vitamin B1, zinc, potassium, manganese, and vitamin B6.
- Daily need coverage for folate for adzuki bean is 148% higher.
- Groat contains 3 times more vitamin B3 than adzuki bean. While groat contains 7.02mg of vitamin B3, adzuki bean contains only 2.63mg.
- Adzuki bean has a lower glycemic index (29) than groat (54).
Buckwheat and Beans, adzuki, mature seeds, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +81.9% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +167.7% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +172.6% |
| Contains more IronIron | +126.4% |
| Contains more ZincZinc | +110% |
| Contains more ManganeseManganese | +33.1% |
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.
| Contains more Vitamin B2Vitamin B2 | +93.2% |
| Contains more Vitamin B3Vitamin B3 | +166.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +350.5% |
| Contains more Vitamin B5Vitamin B5 | +19.3% |
| Contains more Vitamin B6Vitamin B6 | +67.1% |
| Contains more FolateFolate | +1973.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 30µg | 622µg | 148% |
| Iron | 2.2mg | 4.98mg | 35% |
| Vitamin B1 | 0.101mg | 0.455mg | 30% |
| Vitamin B3 | 7.02mg | 2.63mg | 27% |
| Magnesium | 231mg | 127mg | 25% |
| Zinc | 2.4mg | 5.04mg | 24% |
| Potassium | 460mg | 1254mg | 23% |
| Manganese | 1.3mg | 1.73mg | 19% |
| Vitamin B2 | 0.425mg | 0.22mg | 16% |
| Protein | 13.25g | 19.87g | 13% |
| Fiber | 10g | 12.7g | 11% |
| Vitamin B6 | 0.21mg | 0.351mg | 11% |
| Selenium | 8.3µg | 3.1µg | 9% |
| Polyunsaturated fat | 1.039g | 0.113g | 6% |
| Vitamin B5 | 1.233mg | 1.471mg | 5% |
| Phosphorus | 347mg | 381mg | 5% |
| Calcium | 18mg | 66mg | 5% |
| Fats | 3.4g | 0.53g | 4% |
| Saturated fat | 0.741g | 0.191g | 3% |
| Carbs | 71.5g | 62.9g | 3% |
| Monounsaturated fat | 1.04g | 0.05g | 2% |
| Calories | 343kcal | 329kcal | 1% |
| Copper | 1.1mg | 1.094mg | 1% |
| Net carbs | 61.5g | 50.2g | N/A |
| Sodium | 1mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.192mg | 0.191mg | 0% |
| Threonine | 0.506mg | 0.674mg | 0% |
| Isoleucine | 0.498mg | 0.791mg | 0% |
| Leucine | 0.832mg | 1.668mg | 0% |
| Lysine | 0.672mg | 1.497mg | 0% |
| Methionine | 0.172mg | 0.21mg | 0% |
| Phenylalanine | 0.52mg | 1.052mg | 0% |
| Valine | 0.678mg | 1.023mg | 0% |
| Histidine | 0.309mg | 0.524mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +541.5% |
| Contains more CarbsCarbs | +13.7% |
| Contains more ProteinProtein | +50% |
| Contains more WaterWater | +37.8% |
| Contains more OtherOther | +55.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +1980% |
| Contains more Poly. FatPolyunsaturated fat | +819.5% |
| Contains less Sat. FatSaturated fat | -74.2% |