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  6. Porridge vs. Adzuki bean

Porridge vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between Porridge and Adzuki bean

  • Porridge has more Iron, however, Adzuki bean is higher in Copper, Folate, Fiber, Manganese, Phosphorus, Potassium, Zinc, Magnesium, and Vitamin B5.
  • Adzuki bean covers your daily Copper needs 29% more than Porridge.
  • Adzuki bean contains 2 times less Iron than Porridge. Porridge contains 3.74mg of Iron, while Adzuki bean contains 2mg.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more CalciumCalcium +210.7%
Contains more IronIron +87%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +133.3%
Contains more MagnesiumMagnesium +940%
Contains more PotassiumPotassium +3225%
Contains more CopperCopper +645%
Contains more ZincZinc +1261.5%
Contains more PhosphorusPhosphorus +1020%
Contains more ManganeseManganese +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +156%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B5Vitamin B5 +505.6%
Contains more Vitamin B6Vitamin B6 +638.5%
Contains more FolateFolate +908.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 FatsFats +110%
Contains more WaterWater +32.2%
Contains more ProteinProtein +422.2%
Contains more CarbsCarbs +135.5%
Contains more OtherOther +500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +211.1%
Contains more Poly. FatPolyunsaturated fat +442.9%
~equal in Saturated Fat ~0.036g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Adzuki bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Adzuki bean Opinion
Calories 50kcal 128kcal Adzuki bean
Protein 1.44g 7.52g Adzuki bean
Fats 0.21g 0.1g Porridge
Net carbs 10.02g 17.47g Adzuki bean
Carbs 10.52g 24.77g Adzuki bean
Magnesium 5mg 52mg Adzuki bean
Calcium 87mg 28mg Porridge
Potassium 16mg 532mg Adzuki bean
Iron 3.74mg 2mg Porridge
Sugar 0.03g Adzuki bean
Fiber 0.5g 7.3g Adzuki bean
Copper 0.04mg 0.298mg Adzuki bean
Zinc 0.13mg 1.77mg Adzuki bean
Phosphorus 15mg 168mg Adzuki bean
Sodium 6mg 8mg Porridge
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.02mg Porridge
Manganese 0mg 0.573mg Adzuki bean
Selenium 2.8µg 1.2µg Porridge
Vitamin B1 0.055mg 0.115mg Adzuki bean
Vitamin B2 0.025mg 0.064mg Adzuki bean
Vitamin B3 0.52mg 0.717mg Adzuki bean
Vitamin B5 0.071mg 0.43mg Adzuki bean
Vitamin B6 0.013mg 0.096mg Adzuki bean
Vitamin K 0.1µg Porridge
Folate 12µg 121µg Adzuki bean
Saturated Fat 0.033g 0.036g Porridge
Monounsaturated Fat 0.028g 0.009g Porridge
Polyunsaturated fat 0.114g 0.021g Porridge
Tryptophan 0.02mg 0.072mg Adzuki bean
Threonine 0.045mg 0.255mg Adzuki bean
Isoleucine 0.063mg 0.3mg Adzuki bean
Leucine 0.11mg 0.632mg Adzuki bean
Lysine 0.037mg 0.567mg Adzuki bean
Methionine 0.027mg 0.079mg Adzuki bean
Phenylalanine 0.078mg 0.398mg Adzuki bean
Valine 0.07mg 0.387mg Adzuki bean
Histidine 0.033mg 0.198mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Porridge
15%
Adzuki bean
Minerals Daily Need Coverage Score
21%
Porridge
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
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 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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.