Sesame Seeds vs Adzuki Beans: Which Is Healthier?

Although sesame 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 sesame 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 sesame 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 sesame seeds and adzuki beans compare specifically.
Sesame Seeds
Sesame seeds (Sesamum indicum) are the seeds of the sesame plant, which is native to tropical regions of Africa and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly sweet flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.
Sesame 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 sesame seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sesame seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sesame seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sesame Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
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).
Sesame 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 sesame seeds vs adzuki beans.
This comparison will start by comparing the caloric value of sesame seeds and adzuki beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Sesame Seeds | Adzuki Beans | |
---|---|---|
Energy | 573 kcal | 329 kcal |
Carbs | 23.45 g | 62.9 g |
Sugar | 0.3 g | 0.62 g |
Fiber | 11.8 g | 12.7 g |
Protein | 17.73 g | 19.9 g |
Fat | 49.67 g | 0.53 g |
Saturated Fat | 6.957 g | 0.191 g |
Sesame Seeds vs Adzuki Beans Calories
Comparing adzuki beans vs sesame seeds for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 573 calories per 100 grams of sesame seeds.
However, both sesame 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.
Sesame Seeds vs Adzuki Beans Protein
Legumes and most legume products, including sesame seeds and adzuki beans, are important sources of plant-based protein.
Adzuki Beans offer around 11% more protein than sesame seeds.
Adzuki Beans have 19.9 grams of protein per 100 grams, while sesame seeds has 17.7 grams of protein per 100 grams.
Sesame 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 sesame seeds and adzuki beans.
The total amount of carbohydrates is around 63% higher in adzuki beans than in sesame seeds. They have 62.9 grams per 100 grams, compared to 23.5 grams in sesame seeds.
?>
There’s less sugar in sesame seeds than in adzuki beans, 50% precisely.
One handful of sesame seeds (28 grams) contains 0.1 grams of sugar, while the same amount of adzuki beans contains 0.2 grams.
Lastly, let’s take a look at the dietary fiber in sesame 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 sesame seeds which offer 3.3 grams per portion.
Sesame Seeds vs Adzuki Beans Fats
Fats in sesame seeds and adzuki beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sesame seeds and adzuki beans:
- Sesame Seeds: 49.7 grams per 100 grams
- Adzuki Beans: 0.5 per 100 grams
Speaking of saturated fats, adzuki beans are 97% lower in saturated fats.
Adzuki Beans and sesame seeds contain 0.2 grams and 7 grams of saturated fat per 100 grams, respectively.
Sesame Seeds vs Adzuki Beans Vitamins Content
This section will discuss the vitamin content of sesame 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.
Sesame 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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.
Sesame Seeds 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 sesame seeds and adzuki beans contain side by side, so you can easily compare them.
Sesame Seeds | Adzuki Beans | |
---|---|---|
Vitamin A | 9 IU | 17 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.791 mg | 0.455 mg |
Vitamin B2 (Riboflavin) | 0.247 mg | 0.22 mg |
Vitamin B3 (Niacin) | 4.515 mg | 2.63 mg |
Vitamin B5 (Pantothenic acid) | 0.05 mg | 1.47 mg |
Vitamin B6 (Pyroxidine) | 0.79 mg | 0.351 mg |
Vitamin B9 (Folate) | 97 µg | 622 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.25 mg | 0.01 mg |
Vitamin K | 0 | 2.4 µg |
Sesame 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 sesame seeds and adzuki beans comparison focuses on their mineral content.
Sesame 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.
Sesame Seeds and adzuki beans contain the same amount of fluoride.
Check out the table below to learn how sesame seeds and adzuki beans compare when it comes to mineral content.
Sesame Seeds | Adzuki Beans | |
---|---|---|
Calcium | 975 mg | 66 mg |
Copper | 4.082 mg | 1.09 mg |
Fluoride | 0 | 0 |
Iron | 14.55 mg | 4.98 mg |
Magnesium | 351 mg | 127 mg |
Manganese | 2.46 mg | 1.73 mg |
Phosphorus | 629 mg | 381 mg |
Potassium | 468 mg | 1250 mg |
Selenium | 34.4 µg | 3.1 µg |
Sodium | 11 mg | 5 mg |
Zinc | 7.75 mg | 5.04 mg |
The Final Word
Sesame Seeds and adzuki beans are highly nutritious and a great addition to a plant-based diet.
Both sesame 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.
- Sesame 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.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
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
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.