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  6. Flour vs. Adzuki bean

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +132%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +19%
Contains more SeleniumSelenium +2725%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +86.7%
Contains more PotassiumPotassium +397.2%
Contains more CopperCopper +106.9%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +55.6%

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.
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +582.6%
Contains more Vitamin B2Vitamin B2 +671.9%
Contains more Vitamin B3Vitamin B3 +723.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +51.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +118.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.43mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 ProteinProtein +37.4%
Contains more FatsFats +880%
Contains more CarbsCarbs +208.1%
Contains more WaterWater +456.1%
Contains more OtherOther +187%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +866.7%
Contains more Poly. FatPolyunsaturated fat +1866.7%
Contains less Sat. FatSaturated Fat -76.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 364kcal 128kcal Flour
Protein 10.33g 7.52g Flour
Fats 0.98g 0.1g Flour
Net carbs 73.61g 17.47g Flour
Carbs 76.31g 24.77g Flour
Magnesium 22mg 52mg Adzuki bean
Calcium 15mg 28mg Adzuki bean
Potassium 107mg 532mg Adzuki bean
Iron 4.64mg 2mg Flour
Sugar 0.27g Adzuki bean
Fiber 2.7g 7.3g Adzuki bean
Copper 0.144mg 0.298mg Adzuki bean
Zinc 0.7mg 1.77mg Adzuki bean
Phosphorus 108mg 168mg Adzuki bean
Sodium 2mg 8mg Flour
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.06mg Flour
Manganese 0.682mg 0.573mg Flour
Selenium 33.9µg 1.2µg Flour
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
Vitamin K 0.3µg Flour
Folate 183µg 121µg Flour
Choline 10.4mg Flour
Saturated Fat 0.155g 0.036g Adzuki bean
Monounsaturated Fat 0.087g 0.009g Flour
Polyunsaturated fat 0.413g 0.021g 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

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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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
46%
Flour
15%
Adzuki bean
Minerals Daily Need Coverage Score
59%
Flour
47%
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

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. 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.