Adzuki Beans vs Lentils: Which Is Healthier?

Adzuki Beans and 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 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).

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

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

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils 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, and Vitamin K.

Adzuki Beans vs 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 lentils.

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

Adzuki Beans vs 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 lentils for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both adzuki beans and 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 Lentils Protein

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

Lentils offer around 19% more protein than adzuki beans.

Lentils have 24.6 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.

Adzuki Beans vs 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 lentils.

The total amount of carbohydrates is around 1% higher in lentils than in adzuki beans. They have 63.4 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 lentils, 67% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of lentils contains 0.6 grams.

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

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 lentils which adzuki beans offer 3 grams per portion.

Adzuki Beans vs Lentils Fats

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

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

Total fat in adzuki beans and lentils:

• Adzuki Beans: 0.5 grams per 100 grams
• Lentils: 1.1 per 100 grams

Speaking of saturated fats, adzuki beans and lentils contain the same amount of saturated fats, 0.2 grams per 100 grams.

Adzuki Beans vs Lentils Vitamins Content

This section will discuss the vitamin content of adzuki beans and 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 A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

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

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

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

Adzuki Beans vs 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 lentils comparison focuses on their mineral content.

Adzuki Beans are a better source of iron, and sodium than lentils.

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

Adzuki Beans and lentils contain the same amount of fluoride.

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

The Final Word

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

Both adzuki beans and 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.