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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 for 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.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of flour is 72.

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
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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" 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% 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 B6Vitamin B6 +118.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.43mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Adzuki bean DV% diff.
Selenium 33.9µg 1.2µg 59%
Vitamin B1 0.785mg 0.115mg 56%
Vitamin B2 0.494mg 0.064mg 33%
Iron 4.64mg 2mg 33%
Vitamin B3 5.904mg 0.717mg 32%
Fiber 2.7g 7.3g 18%
Carbs 76.31g 24.77g 17%
Copper 0.144mg 0.298mg 17%
Folate 183µg 121µg 16%
Potassium 107mg 532mg 13%
Calories 364kcal 128kcal 12%
Zinc 0.7mg 1.77mg 10%
Phosphorus 108mg 168mg 9%
Magnesium 22mg 52mg 7%
Protein 10.33g 7.52g 6%
Manganese 0.682mg 0.573mg 5%
Vitamin B6 0.044mg 0.096mg 4%
Polyunsaturated fat 0.413g 0.021g 3%
Choline 10.4mg 2%
Fats 0.98g 0.1g 1%
Saturated fat 0.155g 0.036g 1%
Calcium 15mg 28mg 1%
Net carbs 73.61g 17.47g N/A
Sugar 0.27g N/A
Sodium 2mg 8mg 0%
Vitamin E 0.06mg 0%
Vitamin B5 0.438mg 0.43mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 0.009g 0%
Tryptophan 0.127mg 0.072mg 0%
Threonine 0.281mg 0.255mg 0%
Isoleucine 0.357mg 0.3mg 0%
Leucine 0.71mg 0.632mg 0%
Lysine 0.228mg 0.567mg 0%
Methionine 0.183mg 0.079mg 0%
Phenylalanine 0.52mg 0.398mg 0%
Valine 0.415mg 0.387mg 0%
Histidine 0.23mg 0.198mg 0%

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%

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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.