• Home
  • Guides
  • Flax Seeds vs Adzuki Beans: Difference & Similarities

Flax Seeds vs Adzuki Beans: Difference & Similarities

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 5, 2023.

Although flax seeds 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 flax seeds 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 flax seeds 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 flax seeds and adzuki beans compare specifically.

Flax Seeds

Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.

These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.

Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.

They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.

There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.

Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.

It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.

They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.

Flax Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.

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).

Flax Seeds 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 flax seeds vs adzuki beans.

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

Flax SeedsAdzuki Beans
Energy534 kcal329 kcal
Carbs28.9 g62.9 g
Sugar1.55 g0.62 g
Fiber27.3 g12.7 g
Protein18.3 g19.9 g
Fat42.2 g0.53 g
Saturated Fat3.66 g0.191 g

Flax Seeds vs Adzuki Beans Calories

Comparing adzuki beans vs flax seeds for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 534 calories per 100 grams of flax seeds.

However, both flax seeds 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.

Flax Seeds vs Adzuki Beans Protein

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

Adzuki Beans offer around 8% more protein than flax seeds.

Adzuki Beans have 19.9 grams of protein per 100 grams, while flax seeds has 18.3 grams of protein per 100 grams.

Flax Seeds 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 flax seeds and adzuki beans.

The total amount of carbohydrates is around 54% higher in adzuki beans than in flax seeds. They have 62.9 grams per 100 grams, compared to 28.9 grams in flax seeds.

?>

There’s less sugar in adzuki beans than in flax seeds, 50% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of flax seeds contains 0.4 grams.

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

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

With 7.6 grams of fiber per portion, flax seeds is a better source of fiber than adzuki beans which flax seeds offers 3.6 grams per portion.

Flax Seeds vs Adzuki Beans Fats

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

Total fat in flax seeds and adzuki beans:

  • Flax Seeds: 42.2 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 flax seeds contain 0.2 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Flax Seeds vs Adzuki Beans Vitamins Content

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

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

Flax Seeds has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, adzuki beans have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Flax Seeds and adzuki beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Flax SeedsAdzuki Beans
Vitamin A017 IU
Vitamin C0.6 mg0
Vitamin D00
Vitamin B1 (Thiamine)1.64 mg0.455 mg
Vitamin B2 (Riboflavin)0.161 mg0.22 mg
Vitamin B3 (Niacin)3.08 mg2.63 mg
Vitamin B5 (Pantothenic acid)0.985 mg1.47 mg
Vitamin B6 (Pyroxidine)0.473 mg0.351 mg
Vitamin B9 (Folate)87 µg622 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.31 mg0.01 mg
Vitamin K4.3 µg2.4 µg

Flax Seeds 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 flax seeds and adzuki beans comparison focuses on their mineral content.

Flax Seeds is a better source of potassium, and zinc than adzuki beans.

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

Flax Seeds and adzuki beans contain the same amount of fluoride.

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

Flax SeedsAdzuki Beans
Calcium255 mg66 mg
Copper1.22 mg1.09 mg
Fluoride00
Iron5.73 mg4.98 mg
Magnesium392 mg127 mg
Manganese2.48 mg1.73 mg
Phosphorus642 mg381 mg
Potassium813 mg1250 mg
Selenium25.4 µg3.1 µg
Sodium30 mg5 mg
Zinc4.34 mg5.04 mg

The Final Word

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

Both flax seeds 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.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.