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Flour vs Adzuki bean - In-Depth Nutrition Comparison

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Important differences between Flour and Adzuki bean

  • Flour has more Selenium, and Vitamin B1, however Adzuki bean is richer in Folate, Copper, Manganese, Fiber, Zinc, Phosphorus, Potassium, and Magnesium.
  • Adzuki bean's daily need coverage for Folate is 110% more.
  • Flour contains 11 times more Selenium than Adzuki bean. Flour contains 33.9µg of Selenium, while Adzuki bean contains 3.1µg.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Beans, adzuki, mature seeds, raw.

Infographic

Flour vs Adzuki bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -60%
Contains more Calcium +340%
Contains more Potassium +1072%
Contains more Magnesium +477.3%
Contains more Copper +659.7%
Contains more Zinc +620%
Contains more Phosphorus +252.8%
Equal in Iron - 4.98
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains less Sodium -60%
Contains more Calcium +340%
Contains more Potassium +1072%
Contains more Magnesium +477.3%
Contains more Copper +659.7%
Contains more Zinc +620%
Contains more Phosphorus +252.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
5
:
Contains more Vitamin B1 +72.5%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +124.5%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +235.8%
Contains more Vitamin B6 +697.7%
Contains more Folate +239.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin B1 +72.5%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +124.5%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +235.8%
Contains more Vitamin B6 +697.7%
Contains more Folate +239.9%

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
50
Flour
71
Adzuki bean
Mineral Summary Score
40
Flour
134
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
62%
Flour
119%
Adzuki bean
Carbohydrates
76%
Flour
63%
Adzuki bean
Fats
5%
Flour
2%
Adzuki bean

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.
Flour 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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Flour Adzuki bean Opinion
Calories 364 329 Flour
Protein 10.33 19.87 Adzuki bean
Fats 0.98 0.53 Flour
Vitamin C 0 0
Carbs 76.31 62.9 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 4.98 Adzuki bean
Calcium 15 66 Adzuki bean
Potassium 107 1254 Adzuki bean
Magnesium 22 127 Adzuki bean
Sugar 0.27 Adzuki bean
Fiber 2.7 12.7 Adzuki bean
Copper 0.144 1.094 Adzuki bean
Zinc 0.7 5.04 Adzuki bean
Starch
Phosphorus 108 381 Adzuki bean
Sodium 2 5 Flour
Vitamin A 0 17 Adzuki bean
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.455 Flour
Vitamin B2 0.494 0.22 Flour
Vitamin B3 5.904 2.63 Flour
Vitamin B5 0.438 1.471 Adzuki bean
Vitamin B6 0.044 0.351 Adzuki bean
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folate 183 622 Adzuki bean
Trans Fat 0 Flour
Saturated Fat 0.155 0.191 Flour
Monounsaturated Fat 0.087 0.05 Flour
Polyunsaturated fat 0.413 0.113 Flour
Tryptophan 0.127 0.191 Adzuki bean
Threonine 0.281 0.674 Adzuki bean
Isoleucine 0.357 0.791 Adzuki bean
Leucine 0.71 1.668 Adzuki bean
Lysine 0.228 1.497 Adzuki bean
Methionine 0.183 0.21 Adzuki bean
Phenylalanine 0.52 1.052 Adzuki bean
Valine 0.415 1.023 Adzuki bean
Histidine 0.23 0.524 Adzuki bean
Fructose

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.