Oats vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between oats and adzuki bean

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

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.

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%

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.

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 A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%
Potassium	429mg	532mg	3%
Calcium	54mg	28mg	3%
Selenium		1.2µg	2%
Vitamin B3	0.961mg	0.717mg	2%
Vitamin B6	0.119mg	0.096mg	2%
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%