Poppy Seeds vs Adzuki Beans: What’s The Difference?
Although poppy 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 poppy 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 poppy 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 poppy seeds and adzuki beans compare specifically.
Poppy seeds (Papaver somniferum) are the tiny, black seeds of the poppy plant, native to the Mediterranean region.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.
Poppy seeds 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.
There are many ways to incorporate poppy seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving poppy seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Poppy Seeds is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
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).
Poppy 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 poppy seeds vs adzuki beans.
This comparison will start by comparing the caloric value of poppy seeds and adzuki beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Poppy Seeds||Adzuki Beans|
|Energy||525 kcal||329 kcal|
|Carbs||28.1 g||62.9 g|
|Sugar||2.99 g||0.62 g|
|Fiber||19.5 g||12.7 g|
|Protein||18 g||19.9 g|
|Fat||41.6 g||0.53 g|
|Saturated Fat||4.52 g||0.191 g|
Poppy Seeds vs Adzuki Beans Calories
Comparing adzuki beans vs poppy seeds for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.
However, both poppy 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.
Poppy Seeds vs Adzuki Beans Protein
Legumes and most legume products, including poppy seeds and adzuki beans, are important sources of plant-based protein.
Adzuki Beans offer around 10% more protein than poppy seeds.
Adzuki Beans have 19.9 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.
Poppy 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 poppy seeds and adzuki beans.
The total amount of carbohydrates is around 55% higher in adzuki beans than in poppy seeds. They have 62.9 grams per 100 grams, compared to 28.1 grams in poppy seeds.
There’s less sugar in adzuki beans than in poppy seeds, 75% precisely.
One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of poppy seeds contains 0.8 grams.
Lastly, let’s take a look at the dietary fiber in poppy seeds and adzuki beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.5 grams of fiber per portion, poppy seeds is a better source of fiber than adzuki beans which poppy seeds offers 3.6 grams per portion.
Poppy Seeds vs Adzuki Beans Fats
Fats in poppy seeds and adzuki beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in poppy seeds and adzuki beans:
- Poppy Seeds: 41.6 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 poppy seeds contain 0.2 grams and 4.5 grams of saturated fat per 100 grams, respectively.
Poppy Seeds vs Adzuki Beans Vitamins Content
This section will discuss the vitamin content of poppy 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.
Poppy Seeds has a higher amount of vitamin A, 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 C, vitamin B1 (Thiamine), and vitamin E.
Poppy Seeds and adzuki beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins poppy seeds and adzuki beans contain side by side, so you can easily compare them.
|Poppy Seeds||Adzuki Beans|
|Vitamin A||0||17 IU|
|Vitamin C||1 mg||0|
|Vitamin B1 (Thiamine)||0.854 mg||0.455 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||0.22 mg|
|Vitamin B3 (Niacin)||0.896 mg||2.63 mg|
|Vitamin B5 (Pantothenic acid)||0.324 mg||1.47 mg|
|Vitamin B6 (Pyroxidine)||0.247 mg||0.351 mg|
|Vitamin B9 (Folate)||82 µg||622 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.77 mg||0.01 mg|
|Vitamin K||0||2.4 µg|
Poppy 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 poppy seeds and adzuki beans comparison focuses on their mineral content.
Poppy Seeds is a better source of potassium than adzuki beans.
On the other hand, adzuki beans are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.
Poppy Seeds and adzuki beans contain the same amount of fluoride.
Check out the table below to learn how poppy seeds and adzuki beans compare when it comes to mineral content.
|Poppy Seeds||Adzuki Beans|
|Calcium||1440 mg||66 mg|
|Copper||1.63 mg||1.09 mg|
|Iron||9.76 mg||4.98 mg|
|Magnesium||347 mg||127 mg|
|Manganese||6.71 mg||1.73 mg|
|Phosphorus||870 mg||381 mg|
|Potassium||719 mg||1250 mg|
|Selenium||13.5 µg||3.1 µg|
|Sodium||26 mg||5 mg|
|Zinc||7.9 mg||5.04 mg|
The Final Word
Poppy Seeds and adzuki beans are highly nutritious and a great addition to a plant-based diet.
Both poppy 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.
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.
- Poppy Seeds Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
Adzuki Beans Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
International tables of glycemic index and glycemic load values 2021: a systematic review
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
Protein And Amino Acid Requirements In Human Nutrition, WHO
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
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