Adzuki Beans vs Firm Tofu: Difference, Benefits, More

Adzuki Beans and firm tofu 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 firm tofu 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).

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Adzuki Beans vs Firm Tofu 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 firm tofu.

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

Adzuki Beans vs Firm Tofu 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 firm tofu vs adzuki beans for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 329 calories per 100 grams of adzuki beans.

However, both adzuki beans and firm tofu 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 Firm Tofu Protein

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

Adzuki Beans offer around 13% more protein than firm tofu.

Adzuki Beans have 19.9 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Adzuki Beans vs Firm Tofu 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 firm tofu.

The total amount of carbohydrates is around 96% higher in adzuki beans than in firm tofu. They have 62.9 grams per 100 grams, compared to 2.8 grams in firm tofu.

One handful of adzuki beans and firm tofu (28 grams) contains 0.2 grams of sugar, the same amount.

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

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 firm tofu which adzuki beans offer 0.6 grams per portion.

Adzuki Beans vs Firm Tofu Fats

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

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

Total fat in adzuki beans and firm tofu:

• Adzuki Beans: 0.5 grams per 100 grams
• Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, adzuki beans are 85% lower in saturated fats.

Adzuki Beans and firm tofu contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Adzuki Beans vs Firm Tofu Vitamins Content

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

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, and vitamin C.

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

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

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

Adzuki Beans vs Firm Tofu 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 firm tofu comparison focuses on their mineral content.

Adzuki Beans are a better source of calcium, selenium, and sodium than firm tofu.

On the other hand, firm tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Adzuki Beans and firm tofu contain the same amount of fluoride.

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

The Final Word

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

Both adzuki beans and firm tofu 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.