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Adzuki Beans vs Chickpeas: Difference & Similarities

This article explains the key similarities and differences between adzuki beans and chickpeas, foods from the legumes and legume product group. Read on to learn more about the adzuki beans vs chickpeas comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 10, 2023.

Adzuki Beans and chickpeas 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 chickpeas 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).

Chickpeas

Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

Chickpea pasta is also available.

In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.

They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.

Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.

Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.

Adzuki Beans vs Chickpeas 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 chickpeas.

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

Adzuki BeansChickpeas
Energy329 kcal378 kcal
Carbs62.9 g63 g
Sugar0.62 g10.7 g
Fiber12.7 g12.2 g
Protein19.9 g20.5 g
Fat0.53 g6.04 g
Saturated Fat0.191 g0.603 g

Adzuki Beans vs Chickpeas 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 chickpeas for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both adzuki beans and chickpeas 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 Chickpeas Protein

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

Chickpeas offer around 3% more protein than adzuki beans.

Chickpeas have 20.5 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.

Adzuki Beans vs Chickpeas 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 chickpeas.

The total amount of carbohydrates is around 0% higher in chickpeas than in adzuki beans. They have 63 grams per 100 grams, compared to 62.9 grams in adzuki beans.

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There’s less sugar in adzuki beans than in chickpeas, 93% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of chickpeas contains 3 grams.

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

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 chickpeas which adzuki beans offer 3.4 grams per portion.

Adzuki Beans vs Chickpeas Fats

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

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

Total fat in adzuki beans and chickpeas:

  • Adzuki Beans: 0.5 grams per 100 grams
  • Chickpeas: 6 per 100 grams

Speaking of saturated fats, adzuki beans are 67% lower in saturated fats.

Adzuki Beans and chickpeas contain 0.2 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Adzuki Beans vs Chickpeas Vitamins Content

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

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 A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

However, chickpeas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B9 (Folate).

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

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

Adzuki BeansChickpeas
Vitamin A17 IU67 IU
Vitamin C04 mg
Vitamin D00
Vitamin B1 (Thiamine)0.455 mg0.477 mg
Vitamin B2 (Riboflavin)0.22 mg0.212 mg
Vitamin B3 (Niacin)2.63 mg1.54 mg
Vitamin B5 (Pantothenic acid)1.47 mg1.59 mg
Vitamin B6 (Pyroxidine)0.351 mg0.535 mg
Vitamin B9 (Folate)622 µg557 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.82 mg
Vitamin K2.4 µg9 µg

Adzuki Beans vs Chickpeas 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 chickpeas comparison focuses on their mineral content.

Adzuki Beans are a better source of fluoride, manganese, and sodium than chickpeas.

On the other hand, chickpeas are a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.

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

Adzuki BeansChickpeas
Calcium66 mg57 mg
Copper1.09 mg0.656 mg
Fluoride02.2 µg
Iron4.98 mg4.31 mg
Magnesium127 mg79 mg
Manganese1.73 mg21.3 mg
Phosphorus381 mg252 mg
Potassium1250 mg718 mg
Selenium3.1 µg0
Sodium5 mg24 mg
Zinc5.04 mg2.76 mg

The Final Word

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

Both adzuki beans and chickpeas 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.

Sources

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