Adzuki Beans vs Soft Tofu: Which Is Better?
Adzuki Beans and soft 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 soft tofu 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).
Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.
In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.
It also has a milder, slightly sweeter taste than regular tofu.
Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.
In terms of nutritional value, both soft and regular tofu are good sources 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.
Soft Tofu is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).
Adzuki Beans vs Soft 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 soft tofu.
This comparison will start by comparing the caloric value of adzuki beans and soft tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Adzuki Beans||Soft Tofu|
|Energy||329 kcal||61 kcal|
|Carbs||62.9 g||1.18 g|
|Sugar||0.62 g||0.7 g|
|Fiber||12.7 g||0.2 g|
|Protein||19.9 g||7.17 g|
|Fat||0.53 g||3.69 g|
|Saturated Fat||0.191 g||0.533 g|
Adzuki Beans vs Soft 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 soft tofu vs adzuki beans for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 329 calories per 100 grams of adzuki beans.
However, both adzuki beans and soft 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 Soft Tofu Protein
Legumes and most legume products, including adzuki beans and soft tofu, are important sources of plant-based protein.
Adzuki Beans offer around 64% more protein than soft tofu.
Adzuki Beans have 19.9 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.
Adzuki Beans vs Soft 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 soft tofu.
The total amount of carbohydrates is around 98% higher in adzuki beans than in soft tofu. They have 62.9 grams per 100 grams, compared to 1.2 grams in soft tofu.
One handful of adzuki beans and soft 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 soft 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 soft tofu which adzuki beans offer 0.1 grams per portion.
Adzuki Beans vs Soft Tofu Fats
Like most other legumes, with the exception of lupins and peanuts, adzuki beans and soft tofu are low in fat.
Fats in adzuki beans and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in adzuki beans and soft tofu:
- Adzuki Beans: 0.5 grams per 100 grams
- Soft Tofu: 3.7 per 100 grams
Speaking of saturated fats, adzuki beans are 60% lower in saturated fats.
Adzuki Beans and soft tofu contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Adzuki Beans vs Soft Tofu Vitamins Content
This section will discuss the vitamin content of adzuki beans and soft 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 C.
However, soft tofu 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), and vitamin K.
Adzuki Beans and soft 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 soft tofu contain side by side, so you can easily compare them.
|Adzuki Beans||Soft Tofu|
|Vitamin A||17 IU||7 IU|
|Vitamin C||0||0.2 mg|
|Vitamin B1 (Thiamine)||0.455 mg||0.047 mg|
|Vitamin B2 (Riboflavin)||0.22 mg||0.037 mg|
|Vitamin B3 (Niacin)||2.63 mg||0.535 mg|
|Vitamin B5 (Pantothenic acid)||1.47 mg||0.051 mg|
|Vitamin B6 (Pyroxidine)||0.351 mg||0.052 mg|
|Vitamin B9 (Folate)||622 µg||44 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.01 mg||0.01 mg|
|Vitamin K||2.4 µg||2 µg|
Adzuki Beans vs Soft 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 soft tofu comparison focuses on their mineral content.
Adzuki Beans are a better source of calcium, selenium, and sodium than soft tofu.
On the other hand, soft tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Adzuki Beans and soft tofu contain the same amount of fluoride.
Check out the table below to learn how adzuki beans and soft tofu compare when it comes to mineral content.
|Adzuki Beans||Soft Tofu|
|Calcium||66 mg||111 mg|
|Copper||1.09 mg||0.157 mg|
|Iron||4.98 mg||1.11 mg|
|Magnesium||127 mg||27 mg|
|Manganese||1.73 mg||0.389 mg|
|Phosphorus||381 mg||92 mg|
|Potassium||1250 mg||120 mg|
|Selenium||3.1 µg||8.9 µg|
|Sodium||5 mg||8 mg|
|Zinc||5.04 mg||0.64 mg|
The Final Word
Adzuki Beans and soft tofu are highly nutritious and a great addition to a plant-based diet.
Both adzuki beans and soft 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.
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