Adzuki Beans vs Beluga Lentils: How To Choose?

Adzuki Beans and beluga lentils belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare adzuki beans and beluga lentils and help you learn more about their similarities and differences.

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).

Beluga Lentils

Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.

They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.

Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.

They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.

Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.

Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.

Beluga Lentils is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Adzuki Beans vs Beluga Lentils Nutrition

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

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

Adzuki Beans vs Beluga Lentils Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing adzuki beans vs beluga lentils for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 343 calories per 100 grams of beluga lentils.

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

Adzuki Beans vs Beluga Lentils Protein

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

Beluga Lentils offers around 23% more protein than adzuki beans.

Beluga Lentils has 25.7 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.

Adzuki Beans vs Beluga Lentils 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 adzuki beans and beluga lentils.

The total amount of carbohydrates is around 5% higher in adzuki beans than in beluga lentils. They have 62.9 grams per 100 grams, compared to 60 grams in beluga lentils.

There’s less sugar in adzuki beans than in beluga lentils, 75% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of beluga lentils contains 0.8 grams.

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

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

With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than adzuki beans which offers 3.6 grams per portion.

Adzuki Beans vs Beluga Lentils Fats

Like most other legumes, with the exception of lupins and peanuts, adzuki beans and beluga lentils are low in fat.

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

Total fat in adzuki beans and beluga lentils:

• Adzuki Beans: 0.5 grams per 100 grams
• Beluga Lentils: 0 per 100 grams

Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.

Beluga Lentils and adzuki beans contain 0 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Adzuki Beans vs Beluga Lentils Vitamins Content

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

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

Adzuki Beans have a higher amount of vitamin C.

However, beluga lentils has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Adzuki Beans and beluga lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Adzuki Beans vs Beluga Lentils 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 adzuki beans and beluga lentils comparison focuses on their mineral content.

Adzuki Beans are a better source of copper, iron, and phosphorus than beluga lentils.

On the other hand, beluga lentils is a higher amount of calcium, magnesium, manganese, potassium, selenium, sodium, and zinc.

Adzuki Beans and beluga lentils contain the same amount of fluoride.

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

The Final Word

Adzuki Beans and beluga lentils are highly nutritious and a great addition to a plant-based diet.

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

Antioxidants found in beans 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 are 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.