Oats vs. Adzuki bean — In-Depth Nutrition Comparison
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How are oats and adzuki bean different?
- Oats are higher in manganese, vitamin B1, phosphorus, and magnesium; however, adzuki bean is richer in folate, copper, potassium, vitamin B6, vitamin B3, and zinc.
- Daily need coverage for folate for adzuki bean is 142% higher.
- Oats contain 3 times more manganese than adzuki bean. While oats contain 4.916mg of manganese, adzuki bean contains only 1.73mg.
- Adzuki bean has a lower glycemic index (29) than oats (59).
Oats and Beans, adzuki, mature seeds, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +39.4% |
| Contains more PhosphorusPhosphorus | +37.3% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +184.2% |
| Contains more CalciumCalcium | +22.2% |
| Contains more PotassiumPotassium | +192.3% |
| Contains more CopperCopper | +74.8% |
| Contains more ZincZinc | +27% |
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.
| Contains more Vitamin B1Vitamin B1 | +67.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +58.3% |
| Contains more Vitamin B3Vitamin B3 | +173.7% |
| Contains more Vitamin B6Vitamin B6 | +195% |
| Contains more FolateFolate | +1010.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 56µg | 622µg | 142% |
| Manganese | 4.916mg | 1.73mg | 139% |
| Copper | 0.626mg | 1.094mg | 52% |
| Vitamin B1 | 0.763mg | 0.455mg | 26% |
| Potassium | 429mg | 1254mg | 24% |
| Phosphorus | 523mg | 381mg | 20% |
| Vitamin B6 | 0.119mg | 0.351mg | 18% |
| Polyunsaturated fat | 2.535g | 0.113g | 16% |
| Magnesium | 177mg | 127mg | 12% |
| Fats | 6.9g | 0.53g | 10% |
| Vitamin B3 | 0.961mg | 2.63mg | 10% |
| Zinc | 3.97mg | 5.04mg | 10% |
| Fiber | 10.6g | 12.7g | 8% |
| Vitamin B2 | 0.139mg | 0.22mg | 6% |
| Selenium | 3.1µg | 6% | |
| Protein | 16.89g | 19.87g | 6% |
| Saturated fat | 1.217g | 0.191g | 5% |
| Monounsaturated fat | 2.178g | 0.05g | 5% |
| Calories | 389kcal | 329kcal | 3% |
| Iron | 4.72mg | 4.98mg | 3% |
| Vitamin B5 | 1.349mg | 1.471mg | 2% |
| Calcium | 54mg | 66mg | 1% |
| Carbs | 66.27g | 62.9g | 1% |
| Net carbs | 55.67g | 50.2g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.234mg | 0.191mg | 0% |
| Threonine | 0.575mg | 0.674mg | 0% |
| Isoleucine | 0.694mg | 0.791mg | 0% |
| Leucine | 1.284mg | 1.668mg | 0% |
| Lysine | 0.701mg | 1.497mg | 0% |
| Methionine | 0.312mg | 0.21mg | 0% |
| Phenylalanine | 0.895mg | 1.052mg | 0% |
| Valine | 0.937mg | 1.023mg | 0% |
| Histidine | 0.405mg | 0.524mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +1201.9% |
| Contains more ProteinProtein | +17.6% |
| Contains more WaterWater | +63.5% |
| Contains more OtherOther | +89.5% |
~equal in
Carbs
~62.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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 | +4256% |
| Contains more Poly. FatPolyunsaturated fat | +2143.4% |
| Contains less Sat. FatSaturated fat | -84.3% |