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Flour vs Adzuki bean - In-Depth Nutrition Comparison

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Summary of differences between Flour and Adzuki bean

  • Flour has more Selenium, Vitamin B1, Vitamin B2, Iron, Vitamin B3, and Folate, while Adzuki bean has more Fiber, Copper, Potassium, and Zinc.
  • Flour covers your daily need of Selenium 59% more than Adzuki bean.
  • Flour contains 8 times more Vitamin B3 than Adzuki bean. While Flour contains 5.904mg of Vitamin B3, Adzuki bean contains only 0.717mg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Flour 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 Iron +132%
Contains less Sodium -75%
Contains more Calcium +86.7%
Contains more Magnesium +136.4%
Contains more Phosphorus +55.6%
Contains more Potassium +397.2%
Contains more Zinc +152.9%
Contains more Copper +106.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Iron +132%
Contains less Sodium -75%
Contains more Calcium +86.7%
Contains more Magnesium +136.4%
Contains more Phosphorus +55.6%
Contains more Potassium +397.2%
Contains more Zinc +152.9%
Contains more Copper +106.9%

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
7
:
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +723.4%
Contains more Folate +51.2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +118.2%
Equal in Vitamin B5 - 0.43
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 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 B1 +582.6%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +723.4%
Contains more Folate +51.2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +118.2%
Equal in Vitamin B5 - 0.43

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 price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Adzuki bean Opinion
Net carbs 73.61g 17.47g Flour
Protein 10.33g 7.52g Flour
Fats 0.98g 0.1g Flour
Carbs 76.31g 24.77g Flour
Calories 364kcal 128kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Adzuki bean
Fiber 2.7g 7.3g Adzuki bean
Calcium 15mg 28mg Adzuki bean
Iron 4.64mg 2mg Flour
Magnesium 22mg 52mg Adzuki bean
Phosphorus 108mg 168mg Adzuki bean
Potassium 107mg 532mg Adzuki bean
Sodium 2mg 8mg Flour
Zinc 0.7mg 1.77mg Adzuki bean
Copper 0.144mg 0.298mg Adzuki bean
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.115mg Flour
Vitamin B2 0.494mg 0.064mg Flour
Vitamin B3 5.904mg 0.717mg Flour
Vitamin B5 0.438mg 0.43mg Flour
Vitamin B6 0.044mg 0.096mg Adzuki bean
Folate 183µg 121µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.072mg Flour
Threonine 0.281mg 0.255mg Flour
Isoleucine 0.357mg 0.3mg Flour
Leucine 0.71mg 0.632mg Flour
Lysine 0.228mg 0.567mg Adzuki bean
Methionine 0.183mg 0.079mg Flour
Phenylalanine 0.52mg 0.398mg Flour
Valine 0.415mg 0.387mg Flour
Histidine 0.23mg 0.198mg Flour
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.036g Adzuki bean
Monounsaturated Fat 0.087g 0.009g Flour
Polyunsaturated fat 0.413g 0.021g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50
Flour
16
Adzuki bean
Mineral Summary Score
40
Flour
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
62%
Flour
45%
Adzuki bean
Carbohydrates
76%
Flour
25%
Adzuki bean
Fats
5%
Flour
0%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 43)
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)

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/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.