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Adzuki Beans vs Split Peas: Which One is Better for You?

This article explains the key similarities and differences between adzuki beans and split peas, foods from the legumes and legume product group. Read on to learn more about the adzuki beans vs split peas comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 9, 2023.

Adzuki Beans and split 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 split peas 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).

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas 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 several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Adzuki Beans vs Split 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 split peas.

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

Adzuki BeansSplit Peas
Energy329 kcal364 kcal
Carbs62.9 g61.6 g
Sugar0.62 g3.14 g
Fiber12.7 g22.2 g
Protein19.9 g23.1 g
Fat0.53 g3.89 g
Saturated Fat0.191 g0.408 g

Adzuki Beans vs Split 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 split peas for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both adzuki beans and split 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 Split Peas Protein

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

Split Peas offer around 14% more protein than adzuki beans.

Split Peas have 23.1 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.

Adzuki Beans vs Split 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 split peas.

The total amount of carbohydrates is around 2% higher in adzuki beans than in split peas. They have 62.9 grams per 100 grams, compared to 61.6 grams in split peas.

There’s less sugar in adzuki beans than in split peas, 78% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of split peas contains 0.9 grams.

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

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.2 grams of fiber per portion, split peas are a better source of fiber than adzuki beans which offer 3.6 grams per portion.

Adzuki Beans vs Split Peas Fats

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

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

Total fat in adzuki beans and split peas:

  • Adzuki Beans: 0.5 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

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

Adzuki Beans and split peas contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Adzuki Beans vs Split Peas Vitamins Content

This section will discuss the vitamin content of adzuki beans and split 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 C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin E, and vitamin K.

However, split peas have a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

Adzuki BeansSplit Peas
Vitamin A17 IU149 IU
Vitamin C01.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.455 mg0.719 mg
Vitamin B2 (Riboflavin)0.22 mg0.244 mg
Vitamin B3 (Niacin)2.63 mg3.61 mg
Vitamin B5 (Pantothenic acid)1.47 mg0.962 mg
Vitamin B6 (Pyroxidine)0.351 mg0.14 mg
Vitamin B9 (Folate)622 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.12 mg
Vitamin K2.4 µg15.9 µg

Adzuki Beans vs Split 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 split peas comparison focuses on their mineral content.

Adzuki Beans are a better source of selenium than split peas.

On the other hand, split peas are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Adzuki Beans and split peas contain the same amount of fluoride, and sodium.

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

Adzuki BeansSplit Peas
Calcium66 mg46 mg
Copper1.09 mg0.809 mg
Fluoride00
Iron4.98 mg4.73 mg
Magnesium127 mg63 mg
Manganese1.73 mg1.19 mg
Phosphorus381 mg334 mg
Potassium1250 mg852 mg
Selenium3.1 µg10.7 µg
Sodium5 mg5 mg
Zinc5.04 mg3.49 mg

The Final Word

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

Both adzuki beans and split 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.

Sources

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