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Walnuts vs Adzuki Beans: Which Is Healthier?

This article explains the key similarities and differences between walnuts and adzuki beans, foods from the grains and legumes food groups. Read on to learn more about the walnuts vs adzuki beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 12, 2023.

Although walnuts 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 walnuts 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 walnuts 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 walnuts and adzuki beans compare specifically.


Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts 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 walnuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts are widely available and can be found at most grocery stores.

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

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).

Walnuts 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 walnuts vs adzuki beans.

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

WalnutsAdzuki Beans
Energy654 kcal329 kcal
Carbs13.7 g62.9 g
Sugar2.61 g0.62 g
Fiber6.7 g12.7 g
Protein15.2 g19.9 g
Fat65.2 g0.53 g
Saturated Fat6.13 g0.191 g

Walnuts vs Adzuki Beans Calories

Comparing adzuki beans vs walnuts for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 654 calories per 100 grams of walnuts.

However, both walnuts 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.

Walnuts vs Adzuki Beans Protein

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

Adzuki Beans offer around 24% more protein than walnuts.

Adzuki Beans have 19.9 grams of protein per 100 grams, while walnuts has 15.2 grams of protein per 100 grams.

Walnuts 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 walnuts and adzuki beans.

The total amount of carbohydrates is around 78% higher in adzuki beans than in walnuts. They have 62.9 grams per 100 grams, compared to 13.7 grams in walnuts.


There’s less sugar in adzuki beans than in walnuts, 71% precisely.

One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of walnuts contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in walnuts 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 walnuts which offer 1.9 grams per portion.

Walnuts vs Adzuki Beans Fats

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

Total fat in walnuts and adzuki beans:

  • Walnuts: 65.2 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 walnuts contain 0.2 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Walnuts vs Adzuki Beans Vitamins Content

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

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

Walnuts has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, adzuki beans have a higher amount of vitamin A, vitamin C, vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Walnuts and adzuki beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins walnuts and adzuki beans contain side by side, so you can easily compare them.

WalnutsAdzuki Beans
Vitamin A20 IU17 IU
Vitamin C1.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.341 mg0.455 mg
Vitamin B2 (Riboflavin)0.15 mg0.22 mg
Vitamin B3 (Niacin)1.12 mg2.63 mg
Vitamin B5 (Pantothenic acid)0.57 mg1.47 mg
Vitamin B6 (Pyroxidine)0.537 mg0.351 mg
Vitamin B9 (Folate)98 µg622 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.7 mg0.01 mg
Vitamin K2.7 µg2.4 µg

Walnuts 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 walnuts and adzuki beans comparison focuses on their mineral content.

Walnuts is a better source of iron, phosphorus, potassium, sodium, and zinc than adzuki beans.

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

Walnuts and adzuki beans contain the same amount of fluoride.

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

WalnutsAdzuki Beans
Calcium98 mg66 mg
Copper1.59 mg1.09 mg
Iron2.91 mg4.98 mg
Magnesium158 mg127 mg
Manganese3.41 mg1.73 mg
Phosphorus346 mg381 mg
Potassium441 mg1250 mg
Selenium4.9 µg3.1 µg
Sodium2 mg5 mg
Zinc3.09 mg5.04 mg

The Final Word

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

Both walnuts 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.


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