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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +210.7%
Contains more Iron +87%
Contains less Sodium -25%
Contains more Magnesium +940%
Contains more Phosphorus +1020%
Contains more Potassium +3225%
Contains more Zinc +1261.5%
Contains more Copper +645%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +210.7%
Contains more Iron +87%
Contains less Sodium -25%
Contains more Magnesium +940%
Contains more Phosphorus +1020%
Contains more Potassium +3225%
Contains more Zinc +1261.5%
Contains more Copper +645%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B5 +505.6%
Contains more Vitamin B6 +638.5%
Contains more Folate +908.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B5 +505.6%
Contains more Vitamin B6 +638.5%
Contains more Folate +908.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 10.02g 17.47g Adzuki bean
Protein 1.44g 7.52g Adzuki bean
Fats 0.21g 0.1g Porridge
Carbs 10.52g 24.77g Adzuki bean
Calories 50kcal 128kcal Adzuki bean
Starch g g
Fructose g g
Sugar 0.03g g Adzuki bean
Fiber 0.5g 7.3g Adzuki bean
Calcium 87mg 28mg Porridge
Iron 3.74mg 2mg Porridge
Magnesium 5mg 52mg Adzuki bean
Phosphorus 15mg 168mg Adzuki bean
Potassium 16mg 532mg Adzuki bean
Sodium 6mg 8mg Porridge
Zinc 0.13mg 1.77mg Adzuki bean
Copper 0.04mg 0.298mg Adzuki bean
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 12µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.036g Porridge
Monounsaturated Fat 0.028g 0.009g Porridge
Polyunsaturated fat 0.114g 0.021g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
16
Adzuki bean
Mineral Summary Score
24
Porridge
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
45%
Adzuki bean
Carbohydrates
11%
Porridge
25%
Adzuki bean
Fats
1%
Porridge
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.