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Almonds vs Adzuki Beans: Which Is Better?

This article explains the key similarities and differences between almonds and adzuki beans, foods from the grains and legumes food groups. Read on to learn more about the almonds vs adzuki beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 15, 2023.

Although almonds and adzuki beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While almonds belong to the nuts and seeds group, adzuki beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares almonds and adzuki beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how almonds and adzuki beans compare specifically.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

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).

Almonds 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 almonds vs adzuki beans.

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

AlmondsAdzuki Beans
Energy579 kcal329 kcal
Carbs21.6 g62.9 g
Sugar4.35 g0.62 g
Fiber12.5 g12.7 g
Protein21.2 g19.9 g
Fat49.9 g0.53 g
Saturated Fat3.8 g0.191 g

Almonds vs Adzuki Beans Calories

Comparing adzuki beans vs almonds for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 579 calories per 100 grams of almonds.

However, both almonds 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.

Almonds vs Adzuki Beans Protein

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

Almonds offers around 6% more protein than adzuki beans.

Almonds has 21.2 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.

Almonds 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 almonds and adzuki beans.

The total amount of carbohydrates is around 66% higher in adzuki beans than in almonds. They have 62.9 grams per 100 grams, compared to 21.6 grams in almonds.


There’s less sugar in adzuki beans than in almonds, 83% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds 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 almonds which offer 3.5 grams per portion.

Almonds vs Adzuki Beans Fats

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

Total fat in almonds and adzuki beans:

  • Almonds: 49.9 grams per 100 grams
  • Adzuki Beans: 0.5 per 100 grams

Speaking of saturated fats, adzuki beans are 95% lower in saturated fats.

Adzuki Beans and almonds contain 0.2 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Adzuki Beans Vitamins Content

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

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

Almonds has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, adzuki beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds 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 almonds and adzuki beans contain side by side, so you can easily compare them.

AlmondsAdzuki Beans
Vitamin A2 IU17 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.455 mg
Vitamin B2 (Riboflavin)1.14 mg0.22 mg
Vitamin B3 (Niacin)3.62 mg2.63 mg
Vitamin B5 (Pantothenic acid)0.471 mg1.47 mg
Vitamin B6 (Pyroxidine)0.137 mg0.351 mg
Vitamin B9 (Folate)44 µg622 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0.01 mg
Vitamin K02.4 µg

Almonds 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 almonds and adzuki beans comparison focuses on their mineral content.

Almonds is a better source of copper, iron, potassium, sodium, and zinc than adzuki beans.

On the other hand, adzuki beans are a higher amount of calcium, magnesium, manganese, phosphorus, and selenium.

Almonds and adzuki beans contain the same amount of fluoride.

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

AlmondsAdzuki Beans
Calcium269 mg66 mg
Copper1.03 mg1.09 mg
Iron3.71 mg4.98 mg
Magnesium270 mg127 mg
Manganese2.18 mg1.73 mg
Phosphorus481 mg381 mg
Potassium733 mg1250 mg
Selenium4.1 µg3.1 µg
Sodium1 mg5 mg
Zinc3.12 mg5.04 mg

The Final Word

Almonds and adzuki beans are highly nutritious and a great addition to a plant-based diet.

Both almonds 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 nuts, seeds 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, nuts and seeds 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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