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Oatmeal vs Adzuki bean - In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Adzuki bean

  • Oatmeal has more Iron, Vitamin B6, Vitamin B3, and Vitamin B1, however Adzuki bean is higher in Copper, Fiber, Folate, Vitamin A RAE, Potassium, and Phosphorus.
  • Oatmeal covers your daily Iron needs 50% more than Adzuki bean.
  • Adzuki bean contains 4 times less Vitamin B3 than Oatmeal. Oatmeal contains 3.025mg of Vitamin B3, while Adzuki bean contains 0.717mg.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal vs Adzuki bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +185.7%
Contains more Iron +198%
Contains more Magnesium +100%
Contains more Phosphorus +118.2%
Contains more Potassium +772.1%
Contains less Sodium -83.7%
Contains more Zinc +185.5%
Contains more Copper +351.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +185.7%
Contains more Iron +198%
Contains more Magnesium +100%
Contains more Phosphorus +118.2%
Contains more Potassium +772.1%
Contains less Sodium -83.7%
Contains more Zinc +185.5%
Contains more Copper +351.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +7116.7%
Contains more Vitamin B1 +126.1%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +202.1%
Contains more Vitamin B5 +35.6%
Contains more Folate +175%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%
Contains more Vitamin A +7116.7%
Contains more Vitamin B1 +126.1%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +202.1%
Contains more Vitamin B5 +35.6%
Contains more Folate +175%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Adzuki bean
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Adzuki bean Opinion
Net carbs 9.97g 17.47g Adzuki bean
Protein 2.37g 7.52g Adzuki bean
Fats 1.36g 0.1g Oatmeal
Carbs 11.67g 24.77g Adzuki bean
Calories 68kcal 128kcal Adzuki bean
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Adzuki bean
Fiber 1.7g 7.3g Adzuki bean
Calcium 80mg 28mg Oatmeal
Iron 5.96mg 2mg Oatmeal
Magnesium 26mg 52mg Adzuki bean
Phosphorus 77mg 168mg Adzuki bean
Potassium 61mg 532mg Adzuki bean
Sodium 49mg 8mg Adzuki bean
Zinc 0.62mg 1.77mg Adzuki bean
Copper 0.066mg 0.298mg Adzuki bean
Vitamin A 433IU 6IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.115mg Oatmeal
Vitamin B2 0.215mg 0.064mg Oatmeal
Vitamin B3 3.025mg 0.717mg Oatmeal
Vitamin B5 0.317mg 0.43mg Adzuki bean
Vitamin B6 0.29mg 0.096mg Oatmeal
Folate 44µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.072mg Adzuki bean
Threonine 0.083mg 0.255mg Adzuki bean
Isoleucine 0.105mg 0.3mg Adzuki bean
Leucine 0.2mg 0.632mg Adzuki bean
Lysine 0.135mg 0.567mg Adzuki bean
Methionine 0.04mg 0.079mg Adzuki bean
Phenylalanine 0.13mg 0.398mg Adzuki bean
Valine 0.151mg 0.387mg Adzuki bean
Histidine 0.057mg 0.198mg Adzuki bean
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Adzuki bean
Saturated Fat 0.226g 0.036g Adzuki bean
Monounsaturated Fat 0.391g 0.009g Oatmeal
Polyunsaturated fat 0.426g 0.021g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
16
Adzuki bean
Mineral Summary Score
44
Oatmeal
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
45%
Adzuki bean
Carbohydrates
12%
Oatmeal
25%
Adzuki bean
Fats
6%
Oatmeal
0%
Adzuki bean

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.19g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.