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  6. Oatmeal vs. Adzuki bean

Oatmeal vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between oatmeal and adzuki bean

  • Oatmeal contains less folate, copper, manganese, fiber, phosphorus, zinc, potassium, magnesium, vitamin B5, and vitamin B1 than adzuki bean.
  • Daily need coverage for folate for adzuki bean is 145% higher.
  • Oatmeal has a higher glycemic index than adzuki bean.

Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, adzuki, mature seeds, raw.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +21.2%
Contains more IronIron +19.7%
Contains more SeleniumSelenium +61.3%
Contains more MagnesiumMagnesium +388.5%
Contains more PotassiumPotassium +1955.7%
Contains more CopperCopper +1557.6%
Contains more ZincZinc +712.9%
Contains more PhosphorusPhosphorus +394.8%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +210%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B5Vitamin B5 +364%
Contains more Vitamin B6Vitamin B6 +21%
Contains more FolateFolate +1313.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Adzuki bean DV% diff.
Folate 44µg 622µg 145%
Copper 0.066mg 1.094mg 114%
Manganese 0.558mg 1.73mg 51%
Fiber 1.7g 12.7g 44%
Phosphorus 77mg 381mg 43%
Zinc 0.62mg 5.04mg 40%
Protein 2.37g 19.87g 35%
Potassium 61mg 1254mg 35%
Magnesium 26mg 127mg 24%
Vitamin B5 0.317mg 1.471mg 23%
Carbs 11.67g 62.9g 17%
Vitamin B1 0.26mg 0.455mg 16%
Vitamin A 130µg 1µg 14%
Calories 68kcal 329kcal 13%
Iron 5.96mg 4.98mg 12%
Vitamin B6 0.29mg 0.351mg 5%
Starch 10.37g 4%
Selenium 5µg 3.1µg 3%
Vitamin B3 3.025mg 2.63mg 2%
Sodium 49mg 5mg 2%
Polyunsaturated fat 0.426g 0.113g 2%
Monounsaturated fat 0.391g 0.05g 1%
Calcium 80mg 66mg 1%
Fats 1.36g 0.53g 1%
Choline 4.7mg 1%
Net carbs 9.97g 50.2g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin B2 0.215mg 0.22mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.191g 0%
Tryptophan 0.04mg 0.191mg 0%
Threonine 0.083mg 0.674mg 0%
Isoleucine 0.105mg 0.791mg 0%
Leucine 0.2mg 1.668mg 0%
Lysine 0.135mg 1.497mg 0%
Methionine 0.04mg 0.21mg 0%
Phenylalanine 0.13mg 1.052mg 0%
Valine 0.151mg 1.023mg 0%
Histidine 0.057mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +156.6%
Contains more WaterWater +525.2%
Contains more ProteinProtein +738.4%
Contains more CarbsCarbs +439%
Contains more OtherOther +471.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
54% 14% 32%
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 +682%
Contains more Poly. FatPolyunsaturated fat +277%
Contains less Sat. FatSaturated fat -15.5%

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/173727/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.