Sunflower Seeds vs Adzuki Beans: How Are They Different?
Although sunflower 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 sunflower 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 sunflower 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 sunflower seeds and adzuki beans compare specifically.
Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Sunflower 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 sunflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Sunflower 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 sunflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
It also contains a good amount of 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).
Sunflower 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 sunflower seeds vs adzuki beans.
This comparison will start by comparing the caloric value of sunflower seeds and adzuki beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Sunflower Seeds||Adzuki Beans|
|Energy||612 kcal||329 kcal|
|Carbs||17.1 g||62.9 g|
|Fiber||10.3 g||12.7 g|
|Protein||21 g||19.9 g|
|Fat||56.1 g||0.53 g|
|Saturated Fat||5.36 g||0.191 g|
Sunflower Seeds vs Adzuki Beans Calories
Comparing adzuki beans vs sunflower seeds for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.
However, both sunflower 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.
Sunflower Seeds vs Adzuki Beans Protein
Legumes and most legume products, including sunflower seeds and adzuki beans, are important sources of plant-based protein.
Sunflower Seeds offers around 5% more protein than adzuki beans.
Sunflower Seeds has 21 grams of protein per 100 grams, while adzuki beans have 19.9 grams of protein per 100 grams.
Sunflower 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 sunflower seeds and adzuki beans.
The total amount of carbohydrates is around 73% higher in adzuki beans than in sunflower seeds. They have 62.9 grams per 100 grams, compared to 17.1 grams in sunflower seeds.
There’s less sugar in sunflower seeds than in adzuki beans, 100% precisely.
One handful of sunflower seeds (28 grams) contains 0 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 sunflower 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 sunflower seeds which offer 2.9 grams per portion.
Sunflower Seeds vs Adzuki Beans Fats
Fats in sunflower seeds and adzuki beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sunflower seeds and adzuki beans:
- Sunflower Seeds: 56.1 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 sunflower seeds contain 0.2 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Sunflower Seeds vs Adzuki Beans Vitamins Content
This section will discuss the vitamin content of sunflower 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.
Sunflower 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.
Sunflower 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 sunflower seeds and adzuki beans contain side by side, so you can easily compare them.
|Sunflower Seeds||Adzuki Beans|
|Vitamin A||0||17 IU|
|Vitamin B1 (Thiamine)||0.473 mg||0.455 mg|
|Vitamin B2 (Riboflavin)||0.507 mg||0.22 mg|
|Vitamin B3 (Niacin)||6.96 mg||2.63 mg|
|Vitamin B5 (Pantothenic acid)||0.84 mg||1.47 mg|
|Vitamin B6 (Pyroxidine)||0.76 mg||0.351 mg|
|Vitamin B9 (Folate)||169 µg||622 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||19.6 mg||0.01 mg|
|Vitamin K||1.2 µg||2.4 µg|
Sunflower 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 sunflower seeds and adzuki beans comparison focuses on their mineral content.
Sunflower 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.
Sunflower Seeds and adzuki beans contain the same amount of fluoride.
Check out the table below to learn how sunflower seeds and adzuki beans compare when it comes to mineral content.
|Sunflower Seeds||Adzuki Beans|
|Calcium||78 mg||66 mg|
|Copper||1.83 mg||1.09 mg|
|Iron||5.21 mg||4.98 mg|
|Magnesium||358 mg||127 mg|
|Manganese||2.89 mg||1.73 mg|
|Phosphorus||750 mg||381 mg|
|Potassium||689 mg||1250 mg|
|Selenium||80.4 µg||3.1 µg|
|Sodium||532 mg||5 mg|
|Zinc||6 mg||5.04 mg|
The Final Word
Sunflower Seeds and adzuki beans are highly nutritious and a great addition to a plant-based diet.
Both sunflower 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.
- 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.
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