Acorns vs Adzuki Beans: Difference & Similarities

Although acorns and adzuki beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While acorns belong to the nuts and seeds group, adzuki beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares acorns and adzuki beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how acorns and adzuki beans compare specifically.

Acorns

Acorns (Quercus spp.) are the seeds of oak trees and have been used as a food source by humans for centuries. Acorns have a slightly bitter and nutty flavor and are often ground into flour or meal for use in baking or as a thickening agent in soups and stews.

Acorns are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a sustainable and renewable food source, as oak trees are widely distributed, and acorns are abundant in many areas.

In some cultures, acorns have been used as a coffee substitute and can also be roasted and eaten as a snack. Acorns can be prepared in various ways, including boiling, roasting, or grinding into flour.

However, it is important to note that acorns contain tannins, which can give them a bitter flavor and can also cause digestive issues if consumed in large quantities. Therefore, it is important to properly prepare and leach acorns before consuming them in large amounts.

Overall, acorns are a unique and nutritious food that can be valuable to a plant-based diet. If you’re looking to try something new, consider incorporating acorns into your cooking!

Acorns is an excellent source of Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

Adzuki Beans

Adzuki beans (Vigna angularis), also known as red beans, are a type of small, reddish-brown legume that are native to East Asia.

They have been grown and consumed for thousands of years in countries such as Japan, China, and Korea and are a popular ingredient in many traditional dishes.

One of the main health benefits of adzuki beans is their high protein content.

Adzuki beans are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

They are also high in fiber, which can help to improve digestion and lower cholesterol levels.

Adzuki beans are rich in iron, potassium, and B vitamins. They also contain a number of plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, adzuki beans have been shown to have many positive effects on the body.

They are a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Adzuki beans may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to their high content of antioxidants and other beneficial compounds.

Adzuki Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Acorns vs Adzuki Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing acorns vs adzuki beans.

This comparison will start by comparing the caloric value of acorns and adzuki beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Acorns vs Adzuki Beans Calories

Comparing adzuki beans vs acorns for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 387 calories per 100 grams of acorns.

However, both acorns and adzuki beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Acorns vs Adzuki Beans Protein

Legumes and most legume products, including acorns and adzuki beans, are important sources of plant-based protein.

Adzuki Beans offer around 69% more protein than acorns.

Adzuki Beans have 19.9 grams of protein per 100 grams, while acorns has 6.2 grams of protein per 100 grams.

Acorns vs Adzuki Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in acorns and adzuki beans.

The total amount of carbohydrates is around 35% higher in adzuki beans than in acorns. They have 62.9 grams per 100 grams, compared to 40.8 grams in acorns.

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There’s less sugar in acorns than in adzuki beans, 100% precisely.

One handful of acorns (28 grams) contains 0 grams of sugar, while the same amount of adzuki beans contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in acorns and adzuki beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.6 grams of fiber per portion, adzuki beans are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Adzuki Beans Fats

Fats in acorns and adzuki beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in acorns and adzuki beans:

• Acorns: 23.9 grams per 100 grams
• Adzuki Beans: 0.5 per 100 grams

Speaking of saturated fats, adzuki beans are 94% lower in saturated fats.

Adzuki Beans and acorns contain 0.2 grams and 3.1 grams of saturated fat per 100 grams, respectively.

Acorns vs Adzuki Beans Vitamins Content

This section will discuss the vitamin content of acorns and adzuki beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Acorns has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, adzuki beans have a higher amount of vitamin A, and vitamin B6 (Pyroxidine).

Acorns and adzuki beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins acorns and adzuki beans contain side by side, so you can easily compare them.

Acorns vs Adzuki Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the acorns and adzuki beans comparison focuses on their mineral content.

Acorns is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than adzuki beans.

Acorns and adzuki beans contain the same amount of fluoride.

Check out the table below to learn how acorns and adzuki beans compare when it comes to mineral content.

The Final Word

Acorns and adzuki beans are highly nutritious and a great addition to a plant-based diet.

Both acorns and adzuki beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.