Teff vs Adzuki Beans: How To Choose?

Although teff and adzuki beans belong to different food groups, while teff 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 teff 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 teff and adzuki beans compare specifically.

Teff

Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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).

Teff 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 teff vs adzuki beans.

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

Teff 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 teff for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both teff 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.

Teff vs Adzuki Beans Protein

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

Adzuki Beans offer around 33% more protein than teff.

Adzuki Beans have 19.9 grams of protein per 100 grams, while teff has 13.3 grams of protein per 100 grams.

Teff 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 teff and adzuki beans.

The total amount of carbohydrates is around 14% higher in teff than in adzuki beans. It have 73.1 grams per 100 grams, compared to 62.9 grams in adzuki beans.

There’s less sugar in adzuki beans than in teff, 60% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of teff contains 0.5 grams.

Lastly, let’s take a look at the dietary fiber in teff 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 teff which offer 2.2 grams per portion.

Teff vs Adzuki Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, teff and adzuki beans are low in fat.

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

Total fat in teff and adzuki beans:

• Teff: 2.4 grams per 100 grams
• Adzuki Beans: 0.5 per 100 grams

Speaking of saturated fats, adzuki beans are 50% lower in saturated fats.

Adzuki Beans and teff contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Teff vs Adzuki Beans Vitamins Content

This section will discuss the vitamin content of teff and adzuki beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Teff has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

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

Teff 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 teff and adzuki beans contain side by side, so you can easily compare them.

Teff 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 teff and adzuki beans comparison focuses on their mineral content.

Teff is a better source of copper, potassium, and zinc than adzuki beans.

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

Teff and adzuki beans contain the same amount of fluoride.

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

The Final Word

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

Both teff 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.