Adzuki Beans vs Soy Protein Isolate: Which Is Better?

Adzuki Beans and soy protein isolate 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 soy protein isolate 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).

Soy Protein Isolate

Soy protein isolate is a highly purified form of protein derived from soybeans.

It is made by removing most of the fats and carbohydrates from soybeans, leaving mostly protein behind. It is a popular ingredient in many processed foods, such as protein bars and powders, as well as in meat and dairy alternatives.

Soy protein is also used as a binder and emulsifier in various foods.

Soy protein isolate is a good source of essential amino acids, which are the building blocks of protein. It is also low in fat and cholesterol-free, making it a heart-healthy option.

Additionally, it may help to lower cholesterol levels, improve bone health and support weight management. It can also be a good source of protein for vegetarians and vegans.

Soy Protein Isolate is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Adzuki Beans vs Soy Protein Isolate 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 soy protein isolate.

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

Adzuki Beans vs Soy Protein Isolate 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 soy protein isolate for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 335 calories per 100 grams of soy protein isolate.

However, both adzuki beans and soy protein isolate 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 Soy Protein Isolate Protein

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

Soy Protein Isolate offers around 77% more protein than adzuki beans.

Soy Protein Isolate has 88.3 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.

Adzuki Beans vs Soy Protein Isolate 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 soy protein isolate.

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

There’s less sugar in soy protein isolate than in adzuki beans, 100% precisely.

One handful of soy protein isolate (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 soy protein isolate.

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 soy protein isolate which adzuki beans offer 0 grams per portion.

Adzuki Beans vs Soy Protein Isolate Fats

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

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

Total fat in adzuki beans and soy protein isolate:

• Adzuki Beans: 0.5 grams per 100 grams
• Soy Protein Isolate: 3.4 per 100 grams

Speaking of saturated fats, adzuki beans are 50% lower in saturated fats.

Adzuki Beans and soy protein isolate contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Adzuki Beans vs Soy Protein Isolate Vitamins Content

This section will discuss the vitamin content of adzuki beans and soy protein isolate.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

However, soy protein isolate 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), vitamin E, and vitamin K.

Adzuki Beans and soy protein isolate 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 soy protein isolate contain side by side, so you can easily compare them.

Adzuki Beans vs Soy Protein Isolate 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 soy protein isolate comparison focuses on their mineral content.

Adzuki Beans are a better source of calcium, copper, iron, phosphorus, and sodium than soy protein isolate.

On the other hand, soy protein isolate is a higher amount of magnesium, manganese, potassium, selenium, and zinc.

Adzuki Beans and soy protein isolate contain the same amount of fluoride.

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

The Final Word

Adzuki Beans and soy protein isolate are highly nutritious and a great addition to a plant-based diet.

Both adzuki beans and soy protein isolate 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.