Adzuki Beans vs Pigeon Peas: What’s The Difference?
Adzuki Beans and pigeon peas 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 pigeon peas and help you learn more about their similarities and differences.
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).
Pigeon peas (Cajanus cajan) are a legume widely cultivated in tropical and subtropical regions worldwide.
They are a staple food in many countries, including India, Africa, and South America.
Pigeon peas are known for their high protein and fiber content, as well as their rich flavor and versatility in cooking.
Pigeon peas can be used in various dishes such as dals, curries, soups, and stews. They can also be used to make flour and snacks.
They peas are an excellent source of plant-based protein and are a good source of minerals like iron, zinc, and potassium.
They are also rich in antioxidants and can help to reduce inflammation and protect against certain types of cancer.
Pigeon peas are also low in fat and cholesterol-free, making them a great option for a healthy diet.
Pigeon Peas is an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Adzuki Beans vs Pigeon Peas 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 pigeon peas.
This comparison will start by comparing the caloric value of adzuki beans and pigeon peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Adzuki Beans||Pigeon Peas|
|Energy||329 kcal||343 kcal|
|Carbs||62.9 g||62.78 g|
|Fiber||12.7 g||15 g|
|Protein||19.9 g||21.7 g|
|Fat||0.53 g||1.49 g|
|Saturated Fat||0.191 g||0.33 g|
Adzuki Beans vs Pigeon Peas 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 pigeon peas for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 343 calories per 100 grams of pigeon peas.
However, both adzuki beans and pigeon peas 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 Pigeon Peas Protein
Legumes and most legume products, including adzuki beans and pigeon peas, are important sources of plant-based protein.
Pigeon Peas offers around 8% more protein than adzuki beans.
Pigeon Peas has 21.7 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.
Adzuki Beans vs Pigeon Peas 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 pigeon peas.
The total amount of carbohydrates is around 0% higher in adzuki beans than in pigeon peas. They have 62.9 grams per 100 grams, compared to 62.8 grams in pigeon peas.
There’s less sugar in pigeon peas than in adzuki beans, 100% precisely.
One handful of pigeon peas (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 adzuki beans and pigeon peas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.2 grams of fiber per portion, pigeon peas is a better source of fiber than adzuki beans which offers 3.6 grams per portion.
Adzuki Beans vs Pigeon Peas Fats
Like most other legumes, with the exception of lupins and peanuts, adzuki beans and pigeon peas are low in fat.
Fats in adzuki beans and pigeon peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in adzuki beans and pigeon peas:
- Adzuki Beans: 0.5 grams per 100 grams
- Pigeon Peas: 1.5 per 100 grams
Speaking of saturated fats, adzuki beans are 33% lower in saturated fats.
Adzuki Beans and pigeon peas contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Adzuki Beans vs Pigeon Peas Vitamins Content
This section will discuss the vitamin content of adzuki beans and pigeon peas.
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 B1 (Thiamine), and vitamin B3 (Niacin).
However, pigeon peas has a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Adzuki Beans and pigeon peas contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins adzuki beans and pigeon peas contain side by side, so you can easily compare them.
|Adzuki Beans||Pigeon Peas|
|Vitamin A||17 IU||28 IU|
|Vitamin B1 (Thiamine)||0.455 mg||0.643 mg|
|Vitamin B2 (Riboflavin)||0.22 mg||0.187 mg|
|Vitamin B3 (Niacin)||2.63 mg||2.965 mg|
|Vitamin B5 (Pantothenic acid)||1.47 mg||1.266 mg|
|Vitamin B6 (Pyroxidine)||0.351 mg||0.283 mg|
|Vitamin B9 (Folate)||622 µg||456 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.01 mg||0|
|Vitamin K||2.4 µg||0|
Adzuki Beans vs Pigeon Peas 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 pigeon peas comparison focuses on their mineral content.
Adzuki Beans are a better source of calcium, iron, magnesium, manganese, potassium, selenium, and sodium than pigeon peas.
On the other hand, pigeon peas is a higher amount of copper, phosphorus, and zinc.
Adzuki Beans and pigeon peas contain the same amount of fluoride.
Check out the table below to learn how adzuki beans and pigeon peas compare when it comes to mineral content.
|Adzuki Beans||Pigeon Peas|
|Calcium||66 mg||130 mg|
|Copper||1.09 mg||1.057 mg|
|Iron||4.98 mg||5.23 mg|
|Magnesium||127 mg||183 mg|
|Manganese||1.73 mg||1.791 mg|
|Phosphorus||381 mg||367 mg|
|Potassium||1250 mg||1392 mg|
|Selenium||3.1 µg||8.2 µg|
|Sodium||5 mg||17 mg|
|Zinc||5.04 mg||2.76 mg|
The Final Word
Adzuki Beans and pigeon peas are highly nutritious and a great addition to a plant-based diet.
Both adzuki beans and pigeon peas 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.
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