• Home
  • Guides
  • Hemp Seeds vs Adzuki Beans: How Do They Compare?

Hemp Seeds vs Adzuki Beans: How Do They Compare?

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

Written by Michael Whaley, Health Writer. Updated on March 5, 2023.

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

Hemp Seeds

Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.

These seeds have gained popularity recently as a health food due to their high protein and nutrient content.

Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Hemp seeds are also available in oil form, which can be used in cooking or as a salad dressing.

They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.

Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.

If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.

Overall, hemp seeds are a nutritious and versatile food that can be valuable to a plant-based diet.

If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.

Hemp Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin) and some 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).

Hemp 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 hemp seeds vs adzuki beans.

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

Hemp SeedsAdzuki Beans
Energy553 kcal329 kcal
Carbs8.67 g62.9 g
Sugar1.5 g0.62 g
Fiber4 g12.7 g
Protein31.6 g19.9 g
Fat48.8 g0.53 g
Saturated Fat4.6 g0.191 g

Hemp Seeds vs Adzuki Beans Calories

Comparing adzuki beans vs hemp seeds for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 553 calories per 100 grams of hemp seeds.

However, both hemp 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.

Hemp Seeds vs Adzuki Beans Protein

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

Hemp Seeds offers around 37% more protein than adzuki beans.

Hemp Seeds has 31.6 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.

Hemp 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 hemp seeds and adzuki beans.

The total amount of carbohydrates is around 86% higher in adzuki beans than in hemp seeds. They have 62.9 grams per 100 grams, compared to 8.7 grams in hemp seeds.

?>

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

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

Lastly, let’s take a look at the dietary fiber in hemp seeds 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 hemp seeds which offer 1.1 grams per portion.

Hemp Seeds vs Adzuki Beans Fats

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

Total fat in hemp seeds and adzuki beans:

  • Hemp Seeds: 48.8 grams per 100 grams
  • Adzuki Beans: 0.5 per 100 grams

Speaking of saturated fats, adzuki beans are 96% lower in saturated fats.

Adzuki Beans and hemp seeds contain 0.2 grams and 4.6 grams of saturated fat per 100 grams, respectively.

Hemp Seeds vs Adzuki Beans Vitamins Content

This section will discuss the vitamin content of hemp 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.

Hemp Seeds has a higher amount of vitamin A, vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, adzuki beans have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

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

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

Hemp SeedsAdzuki Beans
Vitamin A11 IU17 IU
Vitamin C0.5 mg0
Vitamin D00
Vitamin B1 (Thiamine)1.28 mg0.455 mg
Vitamin B2 (Riboflavin)0.285 mg0.22 mg
Vitamin B3 (Niacin)9.2 mg2.63 mg
Vitamin B5 (Pantothenic acid)01.47 mg
Vitamin B6 (Pyroxidine)0.6 mg0.351 mg
Vitamin B9 (Folate)110 µg622 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.8 mg0.01 mg
Vitamin K02.4 µg

Hemp 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 hemp seeds and adzuki beans comparison focuses on their mineral content.

Hemp Seeds is a better source of potassium, and selenium than adzuki beans.

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

Hemp Seeds and adzuki beans contain the same amount of fluoride, and sodium.

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

Hemp SeedsAdzuki Beans
Calcium70 mg66 mg
Copper1.6 mg1.09 mg
Fluoride00
Iron7.95 mg4.98 mg
Magnesium700 mg127 mg
Manganese7.6 mg1.73 mg
Phosphorus1650 mg381 mg
Potassium1200 mg1250 mg
Selenium03.1 µg
Sodium5 mg5 mg
Zinc9.9 mg5.04 mg

The Final Word

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

Both hemp 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.