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Barley flour vs Adzuki Beans: Which Is Healthier?

This article explains the key similarities and differences between barley flour and adzuki beans, foods from the grains and legumes food groups. Read on to learn more about the barley flour vs adzuki beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 19, 2023.

Although barley flour and adzuki beans belong to different food groups, while barley 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 barley 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 barley flour and adzuki beans compare specifically.

Barley flour

Barley flour (Hordeum vulgare) is made from ground barley, which is a type of cereal grain that is grown in many parts of the world.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Barley flour is commonly used in baking, particularly in traditional dishes such as bread and porridge. It has a slightly sweet, nutty flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Barley flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Barley flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin E.

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).

Barley 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 barley flour vs adzuki beans.

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

Barley flourAdzuki Beans
Energy345 kcal329 kcal
Carbs74.5 g62.9 g
Sugar0.8 g0.62 g
Fiber10.1 g12.7 g
Protein10.5 g19.9 g
Fat1.6 g0.53 g
Saturated Fat0.335 g0.191 g

Barley 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 barley flour for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 345 calories per 100 grams of barley flour.

However, both barley 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.

Barley flour vs Adzuki Beans Protein

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

Adzuki Beans offer around 47% more protein than barley flour.

Adzuki Beans have 19.9 grams of protein per 100 grams, while barley flour has 10.5 grams of protein per 100 grams.

Barley 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 barley flour and adzuki beans.

The total amount of carbohydrates is around 16% higher in barley flour than in adzuki beans. It have 74.5 grams per 100 grams, compared to 62.9 grams in adzuki beans.

One handful of barley flour and adzuki beans (28 grams) contains 0.2 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in barley 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 barley flour which offer 2.8 grams per portion.

Barley flour vs Adzuki Beans Fats

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

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

Total fat in barley flour and adzuki beans:

  • Barley flour: 1.6 grams per 100 grams
  • Adzuki Beans: 0.5 per 100 grams

Speaking of saturated fats, adzuki beans are 33% lower in saturated fats.

Adzuki Beans and barley flour contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Barley flour vs Adzuki Beans Vitamins Content

This section will discuss the vitamin content of barley 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.

Barley flour has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, adzuki beans have a higher amount of vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Barley 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 barley flour and adzuki beans contain side by side, so you can easily compare them.

Barley flourAdzuki Beans
Vitamin A017 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.37 mg0.455 mg
Vitamin B2 (Riboflavin)0.114 mg0.22 mg
Vitamin B3 (Niacin)6.27 mg2.63 mg
Vitamin B5 (Pantothenic acid)0.145 mg1.47 mg
Vitamin B6 (Pyroxidine)0.396 mg0.351 mg
Vitamin B9 (Folate)8 µg622 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.57 mg0.01 mg
Vitamin K2.2 µg2.4 µg

Barley 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 barley flour and adzuki beans comparison focuses on their mineral content.

Barley 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.

Barley flour and adzuki beans contain the same amount of fluoride.

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

Barley flourAdzuki Beans
Calcium32 mg66 mg
Copper0.343 mg1.09 mg
Fluoride00
Iron2.68 mg4.98 mg
Magnesium96 mg127 mg
Manganese1.03 mg1.73 mg
Phosphorus296 mg381 mg
Potassium309 mg1250 mg
Selenium37.7 µg3.1 µg
Sodium4 mg5 mg
Zinc2 mg5.04 mg

The Final Word

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

Both barley 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.

Sources

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