Red Beans vs Kidney Beans

Found in soups, stews and salads, kidney beans are a familiar addition to the western diet. But a lesser known bean, the adzuki bean is more commonly referred to as red beans, a type of bean native to East Asia used in both savoury and sweet dishes.

You may have seen these smaller beans as a topping in bubble tea or as a sweet and nutty paste inside mochi, mooncakes, or even ice cream.

But it’s not just their colour or taste that set them apart. Let’s dig deeper into the world of beans.

Let’s Compare and Contrast

Nutritional Content

Cooked and boiled.

Nutrient	Adzuki Beans (red) (170 g)	Kidney beans (187 g)
Carbohydrates	42.14 g	41.91 g
Fiber	12.4 g	17.4 g
Fats	.17 g	.17 g
Protein	12.79 g	17.08 g
Iron	3.40 mg	5.57 mg
Folate	206 ug	128 ug
Magnesium	88 mg	90 mg
Zinc	3.01 mg	1.61 mg
Calcium	48 mg	123 mg
Calories (Kcals)	218	232

Key Differences

Minerals

Kidney beans offer sources of folate, calcium, and magnesium

Red beans offer iron and calcium as well as a phosphorus

Fiber

Kidney beans carbohydrate content is comprised of complex carbohydrates i.e. fiber which aids in satiety and can decrease sugar spikes post-meals.

Red beans are rich in dietary fibre and starch, specifically resistant starch which is beneficial for controlling blood sugar levels and aiding in digestion.

Shape and Taste

Kidney beans, resemble the shape of a kidney and, depending on whether you buy them canned or dried tend to be slightly firm with an almost earthy or meaty flavour profile.

With a smaller and rounder shape, Red beans have a slightly nutty and sweet flavour profile, which makes them versatile for both sweet and savoury dishes

Recipe and Uses

Red Kidney Beans are great in bean salads, chilli and minestrone soup!

Red Beans are great in bean bowls, red bean soup and and as a filling in baozi or desserts like mochi.

FAQ's: Red Beans vs Kidney Beans

Where do I find red beans?

Adzuki beans can usually be found in their dried form at East Asian grocery stores stores such as Galleria or T&T Supermarkets.

How do I cook these if I don’t want to buy canned beans?

Soak the beans for a few hours, then boil or pressure cook until soft. This method works similarly to cooking most dried beans.

If red beans are sweet, are they healthy?

Yes. Adzuki beans themselves are nutritious. They're only sweet when sugar is added in recipes. You can enjoy their natural sweetness without added sugar if preferred.

The Bottom Line

If you’ve only been using kidney beans or red beans, now’s the time to branch out. Both types are versatile, nutritious, and can be used interchangeably in many recipes. Try something new.

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Written by Zarmminaa Rehman, Nutrition Student

Edited by Juliana Crimi, RD, MHSc