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Oat vs Adzuki bean - In-Depth Nutrition Comparison

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Significant differences between Oat and Adzuki bean

  • Oat has more Manganese, Vitamin B1, Phosphorus, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber, however Adzuki bean is richer in Folate.
  • Oat covers your daily Manganese needs 189% more than Adzuki bean.
  • Adzuki bean has 7 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Adzuki bean has 0.115mg.

Specific food types used in this comparison are Oats and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +92.9%
Contains more Iron +136%
Contains more Magnesium +240.4%
Contains more Phosphorus +211.3%
Contains less Sodium -75%
Contains more Zinc +124.3%
Contains more Copper +110.1%
Contains more Potassium +24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +92.9%
Contains more Iron +136%
Contains more Magnesium +240.4%
Contains more Phosphorus +211.3%
Contains less Sodium -75%
Contains more Zinc +124.3%
Contains more Copper +110.1%
Contains more Potassium +24%

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
Oat
5
:
Contains more Vitamin B1 +563.5%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +34%
Contains more Vitamin B5 +213.7%
Contains more Vitamin B6 +24%
Contains more Vitamin A +∞%
Contains more Folate +116.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +563.5%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +34%
Contains more Vitamin B5 +213.7%
Contains more Vitamin B6 +24%
Contains more Vitamin A +∞%
Contains more Folate +116.1%

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.
Oat Adzuki bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Adzuki bean Opinion
Net carbs 55.67g 17.47g Oat
Protein 16.89g 7.52g Oat
Fats 6.9g 0.1g Oat
Carbs 66.27g 24.77g Oat
Calories 389kcal 128kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g 7.3g Oat
Calcium 54mg 28mg Oat
Iron 4.72mg 2mg Oat
Magnesium 177mg 52mg Oat
Phosphorus 523mg 168mg Oat
Potassium 429mg 532mg Adzuki bean
Sodium 2mg 8mg Oat
Zinc 3.97mg 1.77mg Oat
Copper 0.626mg 0.298mg Oat
Vitamin A 0IU 6IU Adzuki bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.115mg Oat
Vitamin B2 0.139mg 0.064mg Oat
Vitamin B3 0.961mg 0.717mg Oat
Vitamin B5 1.349mg 0.43mg Oat
Vitamin B6 0.119mg 0.096mg Oat
Folate 56µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.234mg 0.072mg Oat
Threonine 0.575mg 0.255mg Oat
Isoleucine 0.694mg 0.3mg Oat
Leucine 1.284mg 0.632mg Oat
Lysine 0.701mg 0.567mg Oat
Methionine 0.312mg 0.079mg Oat
Phenylalanine 0.895mg 0.398mg Oat
Valine 0.937mg 0.387mg Oat
Histidine 0.405mg 0.198mg Oat
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.036g Adzuki bean
Monounsaturated Fat 2.178g 0.009g Oat
Polyunsaturated fat 2.535g 0.021g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33
Oat
16
Adzuki bean
Mineral Summary Score
112
Oat
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
101%
Oat
45%
Adzuki bean
Carbohydrates
66%
Oat
25%
Adzuki bean
Fats
32%
Oat
0%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 6mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.181g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 30)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.