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Adzuki Beans vs Soy: How Do They Compare?

This article explains the key similarities and differences between adzuki beans and soy, foods from the legumes and legume product group. Read on to learn more about the adzuki beans vs soy comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 10, 2023.

Adzuki Beans and soy 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 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).


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Adzuki Beans vs Soy 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.

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

Adzuki BeansSoy
Energy329 kcal446 kcal
Carbs62.9 g30.2 g
Sugar0.62 g7.33 g
Fiber12.7 g9.3 g
Protein19.9 g36.5 g
Fat0.53 g19.9 g
Saturated Fat0.191 g2.88 g

Adzuki Beans vs Soy 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 for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both adzuki beans and soy 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

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

Soy offer around 45% more protein than adzuki beans.

Soy have 36.5 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.

Adzuki Beans vs Soy 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.

The total amount of carbohydrates is around 52% higher in adzuki beans than in soy. They have 62.9 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in adzuki beans than in soy, 90% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of soy contains 2.1 grams.

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

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 which adzuki beans offer 2.6 grams per portion.

Adzuki Beans vs Soy Fats

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

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

Total fat in adzuki beans and soy:

  • Adzuki Beans: 0.5 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, adzuki beans are 93% lower in saturated fats.

Adzuki Beans and soy contain 0.2 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Adzuki Beans vs Soy Vitamins Content

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

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 B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

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

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

Adzuki BeansSoy
Vitamin A17 IU22 IU
Vitamin C06 mg
Vitamin D00
Vitamin B1 (Thiamine)0.455 mg0.874 mg
Vitamin B2 (Riboflavin)0.22 mg0.87 mg
Vitamin B3 (Niacin)2.63 mg1.62 mg
Vitamin B5 (Pantothenic acid)1.47 mg0.793 mg
Vitamin B6 (Pyroxidine)0.351 mg0.377 mg
Vitamin B9 (Folate)622 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.85 mg
Vitamin K2.4 µg47 µg

Adzuki Beans vs Soy 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 comparison focuses on their mineral content.

Adzuki Beans are a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and selenium than soy.

On the other hand, soy are a higher amount of sodium, and zinc.

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

Adzuki BeansSoy
Calcium66 mg277 mg
Copper1.09 mg1.66 mg
Fluoride02.2 µg
Iron4.98 mg15.7 mg
Magnesium127 mg280 mg
Manganese1.73 mg2.52 mg
Phosphorus381 mg704 mg
Potassium1250 mg1800 mg
Selenium3.1 µg17.8 µg
Sodium5 mg2 mg
Zinc5.04 mg4.89 mg

The Final Word

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

Both adzuki beans and soy 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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