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  6. Flour vs. Adzuki bean

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.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of adzuki bean is 29.

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
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
2
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +993.5%
Contains more MagnesiumMagnesium +477.3%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +1072%
Contains more CopperCopper +659.7%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +252.8%
Contains more ManganeseManganese +153.7%
~equal in Iron ~4.98mg

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
6
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +124.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +235.8%
Contains more Vitamin B6Vitamin B6 +697.7%
Contains more FolateFolate +239.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Adzuki bean DV% diff.
Folate 183µg 622µg 110%
Copper 0.144mg 1.094mg 106%
Selenium 33.9µg 3.1µg 56%
Manganese 0.682mg 1.73mg 46%
Fiber 2.7g 12.7g 40%
Phosphorus 108mg 381mg 39%
Zinc 0.7mg 5.04mg 39%
Potassium 107mg 1254mg 34%
Vitamin B1 0.785mg 0.455mg 28%
Magnesium 22mg 127mg 25%
Vitamin B6 0.044mg 0.351mg 24%
Vitamin B2 0.494mg 0.22mg 21%
Vitamin B5 0.438mg 1.471mg 21%
Vitamin B3 5.904mg 2.63mg 20%
Protein 10.33g 19.87g 19%
Calcium 15mg 66mg 5%
Iron 4.64mg 4.98mg 4%
Carbs 76.31g 62.9g 4%
Choline 10.4mg 2%
Polyunsaturated fat 0.413g 0.113g 2%
Calories 364kcal 329kcal 2%
Fats 0.98g 0.53g 1%
Net carbs 73.61g 50.2g N/A
Sugar 0.27g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.06mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.191g 0%
Monounsaturated fat 0.087g 0.05g 0%
Tryptophan 0.127mg 0.191mg 0%
Threonine 0.281mg 0.674mg 0%
Isoleucine 0.357mg 0.791mg 0%
Leucine 0.71mg 1.668mg 0%
Lysine 0.228mg 1.497mg 0%
Methionine 0.183mg 0.21mg 0%
Phenylalanine 0.52mg 1.052mg 0%
Valine 0.415mg 1.023mg 0%
Histidine 0.23mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +84.9%
Contains more CarbsCarbs +21.3%
Contains more ProteinProtein +92.4%
Contains more WaterWater +12.8%
Contains more OtherOther +608.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
3
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +74%
Contains more Poly. FatPolyunsaturated fat +265.5%

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/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.