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  6. Oat vs. Adzuki bean

Oat vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Oat and Adzuki bean different?

  • Oat is 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 from Adzuki bean is 142% higher.
  • Oat contains 3 times more Manganese than Adzuki bean. While Oat contains 4.916mg of Manganese, Adzuki bean contains only 1.73mg.

Oats and Beans, adzuki, mature seeds, raw are the varieties used in this article.

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.
Oat
Oat
4
:
6
Adzuki bean
Adzuki bean
Contains more Magnesium +39.4%
Contains more Phosphorus +37.3%
Contains less Sodium -60%
Contains more Manganese +184.2%
Contains more Calcium +22.2%
Contains more Potassium +192.3%
Contains more Zinc +27%
Contains more Copper +74.8%
Equal in Iron - 4.98
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains more Magnesium +39.4%
Contains more Phosphorus +37.3%
Contains less Sodium -60%
Contains more Manganese +184.2%
Contains more Calcium +22.2%
Contains more Potassium +192.3%
Contains more Zinc +27%
Contains more Copper +74.8%
Equal in Iron - 4.98

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
Oat
1
:
6
Adzuki bean
Adzuki bean
Contains more Vitamin B1 +67.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +195%
Contains more Folate +1010.7%
Equal in Vitamin B5 - 1.471
Oat
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%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Contains more Vitamin B1 +67.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +195%
Contains more Folate +1010.7%
Equal in Vitamin B5 - 1.471

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +1201.9%
Contains more Protein +17.6%
Contains more Water +63.5%
Contains more Other +89.5%
Equal in Carbs - 62.9
Oat
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
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more Fats +1201.9%
Contains more Protein +17.6%
Contains more Water +63.5%
Contains more Other +89.5%
Equal in Carbs - 62.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +4256%
Contains more Polyunsaturated fat +2143.4%
Contains less Saturated Fat -84.3%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +4256%
Contains more Polyunsaturated fat +2143.4%
Contains less Saturated Fat -84.3%

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
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Adzuki bean Opinion
Net carbs 55.67g 50.2g Oat
Protein 16.89g 19.87g Adzuki bean
Fats 6.9g 0.53g Oat
Carbs 66.27g 62.9g Oat
Calories 389kcal 329kcal Oat
Fiber 10.6g 12.7g Adzuki bean
Calcium 54mg 66mg Adzuki bean
Iron 4.72mg 4.98mg Adzuki bean
Magnesium 177mg 127mg Oat
Phosphorus 523mg 381mg Oat
Potassium 429mg 1254mg Adzuki bean
Sodium 2mg 5mg Oat
Zinc 3.97mg 5.04mg Adzuki bean
Copper 0.626mg 1.094mg Adzuki bean
Manganese 4.916mg 1.73mg Oat
Selenium 3.1µg Adzuki bean
Vitamin A 0IU 17IU Adzuki bean
Vitamin A RAE 0µg 1µg Adzuki bean
Vitamin B1 0.763mg 0.455mg Oat
Vitamin B2 0.139mg 0.22mg Adzuki bean
Vitamin B3 0.961mg 2.63mg Adzuki bean
Vitamin B5 1.349mg 1.471mg Adzuki bean
Vitamin B6 0.119mg 0.351mg Adzuki bean
Folate 56µg 622µg Adzuki bean
Tryptophan 0.234mg 0.191mg Oat
Threonine 0.575mg 0.674mg Adzuki bean
Isoleucine 0.694mg 0.791mg Adzuki bean
Leucine 1.284mg 1.668mg Adzuki bean
Lysine 0.701mg 1.497mg Adzuki bean
Methionine 0.312mg 0.21mg Oat
Phenylalanine 0.895mg 1.052mg Adzuki bean
Valine 0.937mg 1.023mg Adzuki bean
Histidine 0.405mg 0.524mg Adzuki bean
Saturated Fat 1.217g 0.191g Adzuki bean
Monounsaturated Fat 2.178g 0.05g Oat
Polyunsaturated fat 2.535g 0.113g 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

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
33%
Oat
71%
Adzuki bean
Minerals Daily Need Coverage Score
154%
Oat
132%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.026g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
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)

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/173727/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.