All-purpose flour vs Adzuki Beans: Which Is Healthier?
Although all-purpose flour and adzuki beans belong to different food groups, while all-purpose flour belong is a grain, and adzuki beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares all-purpose flour and adzuki beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how all-purpose flour and adzuki beans compare specifically.
All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.
All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.
All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.
All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.
All-purpose flour is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
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).
All-purpose flour vs Adzuki Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs adzuki beans.
This comparison will start by comparing the caloric value of all-purpose flour and adzuki beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|All-purpose flour||Adzuki Beans|
|Energy||364 kcal||329 kcal|
|Carbs||76.3 g||62.9 g|
|Sugar||0.27 g||0.62 g|
|Fiber||2.7 g||12.7 g|
|Protein||10.3 g||19.9 g|
|Fat||0.98 g||0.53 g|
|Saturated Fat||0.155 g||0.191 g|
All-purpose flour vs Adzuki Beans Calories
Most calories in raw grains and 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 all-purpose flour for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.
However, both all-purpose flour and adzuki beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
All-purpose flour vs Adzuki Beans Protein
Legumes and most legume products, including all-purpose flour and adzuki beans, are important sources of plant-based protein.
Adzuki Beans offer around 48% more protein than all-purpose flour.
Adzuki Beans have 19.9 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.
All-purpose flour vs Adzuki Beans 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 all-purpose flour and adzuki beans.
The total amount of carbohydrates is around 18% higher in all-purpose flour than in adzuki beans. It have 76.3 grams per 100 grams, compared to 62.9 grams in adzuki beans.
There’s less sugar in all-purpose flour than in adzuki beans, 50% precisely.
One handful of all-purpose flour (28 grams) contains 0.1 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 all-purpose flour and adzuki beans.
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 all-purpose flour which offer 0.8 grams per portion.
All-purpose flour vs Adzuki Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, all-purpose flour and adzuki beans are low in fat.
Fats in all-purpose flour and adzuki beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in all-purpose flour and adzuki beans:
- All-purpose flour: 1 grams per 100 grams
- Adzuki Beans: 0.5 per 100 grams
Speaking of saturated fats, all-purpose flour and adzuki beans contain the same amount of saturated fats, 0.2 grams per 100 grams.
All-purpose flour vs Adzuki Beans Vitamins Content
This section will discuss the vitamin content of all-purpose flour and adzuki beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
All-purpose flour 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.
However, adzuki beans have a higher amount of vitamin E.
All-purpose flour and adzuki beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins all-purpose flour and adzuki beans contain side by side, so you can easily compare them.
|All-purpose flour||Adzuki Beans|
|Vitamin A||0||17 IU|
|Vitamin B1 (Thiamine)||0.12 mg||0.455 mg|
|Vitamin B2 (Riboflavin)||0.04 mg||0.22 mg|
|Vitamin B3 (Niacin)||1.25 mg||2.63 mg|
|Vitamin B5 (Pantothenic acid)||0.438 mg||1.47 mg|
|Vitamin B6 (Pyroxidine)||0.044 mg||0.351 mg|
|Vitamin B9 (Folate)||26 µg||622 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.06 mg||0.01 mg|
|Vitamin K||0.3 µg||2.4 µg|
All-purpose flour vs Adzuki Beans 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 all-purpose flour and adzuki beans comparison focuses on their mineral content.
All-purpose flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than adzuki beans.
On the other hand, adzuki beans are a higher amount of selenium.
All-purpose flour and adzuki beans contain the same amount of fluoride.
Check out the table below to learn how all-purpose flour and adzuki beans compare when it comes to mineral content.
|All-purpose flour||Adzuki Beans|
|Calcium||15 mg||66 mg|
|Copper||0.144 mg||1.09 mg|
|Iron||1.17 mg||4.98 mg|
|Magnesium||22 mg||127 mg|
|Manganese||0.682 mg||1.73 mg|
|Phosphorus||108 mg||381 mg|
|Potassium||107 mg||1250 mg|
|Selenium||33.9 µg||3.1 µg|
|Sodium||2 mg||5 mg|
|Zinc||0.7 mg||5.04 mg|
The Final Word
All-purpose flour and adzuki beans are highly nutritious and a great addition to a plant-based diet.
Both all-purpose flour and adzuki beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains 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 and grains are a 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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- We cite relevant studies and trusted sources.
- It's regularly updated.
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