Rye grain vs Adzuki Beans: Which Is Healthier?

Although rye grain and adzuki beans belong to different food groups, while rye grain 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 rye grain 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 rye grain and adzuki beans compare specifically.
Rye grain
Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.
It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.
The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.
Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.
Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and 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).
Rye grain 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 rye grain vs adzuki beans.
This comparison will start by comparing the caloric value of rye grain and adzuki beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Rye grain | Adzuki Beans | |
---|---|---|
Energy | 338 kcal | 329 kcal |
Carbs | 75.9 g | 62.9 g |
Sugar | 0.98 g | 0.62 g |
Fiber | 15.1 g | 12.7 g |
Protein | 10.3 g | 19.9 g |
Fat | 1.63 g | 0.53 g |
Saturated Fat | 0.197 g | 0.191 g |
Rye grain 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 rye grain for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 338 calories per 100 grams of rye grain.
However, both rye grain 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.
Rye grain vs Adzuki Beans Protein
Legumes and most legume products, including rye grain and adzuki beans, are important sources of plant-based protein.
Adzuki Beans offer around 48% more protein than rye grain.
Adzuki Beans have 19.9 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.
Rye grain 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 rye grain and adzuki beans.
The total amount of carbohydrates is around 17% higher in rye grain than in adzuki beans. It have 75.9 grams per 100 grams, compared to 62.9 grams in adzuki beans.
There’s less sugar in adzuki beans than in rye grain, 33% precisely.
One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of rye grain contains 0.3 grams.
Lastly, let’s take a look at the dietary fiber in rye grain and adzuki beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.2 grams of fiber per portion, rye grain is a better source of fiber than adzuki beans which rye grain offers 3.6 grams per portion.
Rye grain vs Adzuki Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, rye grain and adzuki beans are low in fat.
Fats in rye grain and adzuki beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in rye grain and adzuki beans:
- Rye grain: 1.6 grams per 100 grams
- Adzuki Beans: 0.5 per 100 grams
Speaking of saturated fats, rye grain and adzuki beans contain the same amount of saturated fats, 0.2 grams per 100 grams.
Rye grain vs Adzuki Beans Vitamins Content
This section will discuss the vitamin content of rye grain and adzuki beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Rye grain has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, adzuki beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin E, and vitamin K.
Rye grain 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 rye grain and adzuki beans contain side by side, so you can easily compare them.
Rye grain | Adzuki Beans | |
---|---|---|
Vitamin A | 11 IU | 17 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.316 mg | 0.455 mg |
Vitamin B2 (Riboflavin) | 0.251 mg | 0.22 mg |
Vitamin B3 (Niacin) | 4.27 mg | 2.63 mg |
Vitamin B5 (Pantothenic acid) | 1.46 mg | 1.47 mg |
Vitamin B6 (Pyroxidine) | 0.294 mg | 0.351 mg |
Vitamin B9 (Folate) | 38 µg | 622 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.85 mg | 0.01 mg |
Vitamin K | 5.9 µg | 2.4 µg |
Rye grain 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 rye grain and adzuki beans comparison focuses on their mineral content.
Rye grain is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, sodium, and zinc than adzuki beans.
On the other hand, adzuki beans are a higher amount of manganese, and selenium.
Rye grain and adzuki beans contain the same amount of fluoride.
Check out the table below to learn how rye grain and adzuki beans compare when it comes to mineral content.
Rye grain | Adzuki Beans | |
---|---|---|
Calcium | 24 mg | 66 mg |
Copper | 0.367 mg | 1.09 mg |
Fluoride | 0 | 0 |
Iron | 2.63 mg | 4.98 mg |
Magnesium | 110 mg | 127 mg |
Manganese | 2.58 mg | 1.73 mg |
Phosphorus | 332 mg | 381 mg |
Potassium | 510 mg | 1250 mg |
Selenium | 13.9 µg | 3.1 µg |
Sodium | 2 mg | 5 mg |
Zinc | 2.65 mg | 5.04 mg |
The Final Word
Rye grain and adzuki beans are highly nutritious and a great addition to a plant-based diet.
Both rye grain 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.
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.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
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