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  6. Oatmeal vs. Adzuki bean

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 A RAE, Vitamin B3, and Vitamin B1, however, Adzuki bean is higher in Copper, Fiber, Folate, Potassium, and Phosphorus.
  • Oatmeal covers your daily Iron needs 50% more than Adzuki bean.

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
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.
Oatmeal
Oatmeal
3
:
7
Adzuki bean
Adzuki bean
Contains more Calcium +185.7%
Contains more Iron +198%
Contains more Selenium +316.7%
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%
Equal in Manganese - 0.573
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +185.7%
Contains more Iron +198%
Contains more Selenium +316.7%
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%
Equal in Manganese - 0.573

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.
Oatmeal
Oatmeal
7
:
2
Adzuki bean
Adzuki bean
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%
Oatmeal
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%
Adzuki bean
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +1260%
Contains more Water +26.8%
Contains more Protein +217.3%
Contains more Carbs +112.3%
Contains more Other +131.6%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Fats +1260%
Contains more Water +26.8%
Contains more Protein +217.3%
Contains more Carbs +112.3%
Contains more Other +131.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +4244.4%
Contains more Polyunsaturated fat +1928.6%
Contains less Saturated Fat -84.1%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +4244.4%
Contains more Polyunsaturated fat +1928.6%
Contains less Saturated Fat -84.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Oatmeal
Sugar 0.46g 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
Manganese 0.558mg 0.573mg Adzuki bean
Selenium 5µg 1.2µg Oatmeal
Vitamin A 433IU 6IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
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 K 0.4µg 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
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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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
27%
Oatmeal
16%
Adzuki bean
Minerals Daily Need Coverage Score
45%
Oatmeal
47%
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

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. 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.