Oats vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between oats and adzuki beans

Oats have more manganese, vitamin B1, phosphorus, copper, iron, magnesium, protein, zinc, and vitamin B5; however, adzuki beans are richer in folate.
Oats cover your daily manganese needs 189% more than adzuki beans.
Adzuki beans have 7 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while adzuki beans have 0.115mg.
Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of adzuki beans is 29.

Specific food types used in this comparison are Oats 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.

Oats

Adzuki bean

Contains more MagnesiumMagnesium	+240.4%
Contains more CalciumCalcium	+92.9%
Contains more IronIron	+136%
Contains more CopperCopper	+110.1%
Contains more ZincZinc	+124.3%
Contains more PhosphorusPhosphorus	+211.3%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+757.9%

Contains more PotassiumPotassium	+24%
Contains more SeleniumSelenium	+∞%

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.

Oats

Adzuki bean

Contains more Vitamin B1Vitamin B1	+563.5%
Contains more Vitamin B2Vitamin B2	+117.2%
Contains more Vitamin B3Vitamin B3	+34%
Contains more Vitamin B5Vitamin B5	+213.7%
Contains more Vitamin B6Vitamin B6	+24%

Contains more FolateFolate

+116.1%

~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.
Manganese	4.916mg	0.573mg	189%
Vitamin B1	0.763mg	0.115mg	54%
Phosphorus	523mg	168mg	51%
Copper	0.626mg	0.298mg	36%
Iron	4.72mg	2mg	34%
Magnesium	177mg	52mg	30%
Zinc	3.97mg	1.77mg	20%
Protein	16.89g	7.52g	19%
Vitamin B5	1.349mg	0.43mg	18%
Polyunsaturated fat	2.535g	0.021g	17%
Folate	56µg	121µg	16%
Carbs	66.27g	24.77g	14%
Calories	389kcal	128kcal	13%
Fiber	10.6g	7.3g	13%
Fats	6.9g	0.1g	10%
Vitamin B2	0.139mg	0.064mg	6%
Saturated fat	1.217g	0.036g	5%
Monounsaturated fat	2.178g	0.009g	5%
Calcium	54mg	28mg	3%
Potassium	429mg	532mg	3%
Selenium		1.2µg	2%
Vitamin B3	0.961mg	0.717mg	2%
Vitamin B6	0.119mg	0.096mg	2%
Protein per 100 calories	4.3g	5.9g	N/A
Calories per 10 g protein	230kcal	170kcal	N/A
Weight per 100 calories	26g	78g	N/A
Unsaturated / Saturated Fat ratio	3.9	0.83	N/A
Net carbs	55.67g	17.47g	N/A
Sodium	2mg	8mg	0%
Tryptophan	0.234mg	0.072mg	0%
Threonine	0.575mg	0.255mg	0%
Isoleucine	0.694mg	0.3mg	0%
Leucine	1.284mg	0.632mg	0%
Lysine	0.701mg	0.567mg	0%
Methionine	0.312mg	0.079mg	0%
Phenylalanine	0.895mg	0.398mg	0%
Valine	0.937mg	0.387mg	0%
Histidine	0.405mg	0.198mg	0%