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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" charts 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 Manganese +757.9%
Contains more Potassium +24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
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 Manganese +757.9%
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" charts 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 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +124.6%
Contains more Fats +6800%
Contains more Carbs +167.5%
Contains more Other +30.3%
Contains more Water +706.4%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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 Protein +124.6%
Contains more Fats +6800%
Contains more Carbs +167.5%
Contains more Other +30.3%
Contains more Water +706.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +24100%
Contains more Polyunsaturated fat +11971.4%
Contains less Saturated Fat -97%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +24100%
Contains more Polyunsaturated fat +11971.4%
Contains less Saturated Fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 4.916mg 0.573mg Oat
Selenium 1.2µg Adzuki bean
Vitamin A 0IU 6IU Adzuki bean
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
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
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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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
30%
Oat
15%
Adzuki bean
Minerals Daily Need Coverage Score
154%
Oat
47%
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

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. 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.