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Direct Comparison Profile

Black Gram (Urad Dal) vs Anasazi Beans

We scientifically analyze the biological properties of Black Gram (Urad Dal) and Anasazi Beans. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Black Gram (Urad Dal)

Vigna mungo

100Density Points

347 kcalCalories

25.2gProtein

18gDietary Fiber

Anasazi Beans

Phaseolus vulgaris

100Density Points

130 kcalCalories

8gProtein

9gDietary Fiber

Black Gram (Urad Dal)

Anasazi Beans

Key Nutritional Advantages

Lower caloric density: Anasazi Beans347 kcal vs 130 kcal (difference of 167%)

Higher protein density: Black Gram (Urad Dal)25.2g vs 8g (Black Gram (Urad Dal) has 215% more)

Higher fiber content: Black Gram (Urad Dal)18g vs 9g (Black Gram (Urad Dal) has 100% more)

Identical glycemic impactGlycemic Index: 30 vs 30

Higher overall vitamin density: Black Gram (Urad Dal)Cumulative Daily Value percentage: 195% vs 1%

Higher overall mineral density: Black Gram (Urad Dal)Cumulative Daily Value percentage: 149% vs 11%

Anasazi Beans

Phaseolus vulgaris

Nutrient / Metric	Black Gram (Urad Dal) (100g)	Anasazi Beans (100g)
Calories	347 kcal	130 kcal
Protein	25.2g	8g
Fats	1.2g	0.5g
Carbohydrates	60.1g	24g
Dietary Fiber	18g	9g
GIGlycemic Index	30	30
Water Content	10%	10%

Nutritional Verdict

Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Black Gram (Urad Dal) is programmatically rated superior for structural cellular health.

Black Gram (Urad Dal)

Black gram, also known as urad dal, is a nutrient-dense legume rich in protein, fiber, and essential minerals. It is widely used in Indian cuisine and is known for its health benefits, including promoting digestive health and supporting muscle growth.

•Rich in protein, black gram supports muscle repair and growth, making it an excellent choice for vegetarians and athletes.

•High fiber content aids in digestion and helps maintain healthy blood sugar levels, reducing the risk of diabetes.

Anasazi Beans

Anasazi beans are a variety of pinto beans known for their unique speckled appearance and sweet, nutty flavor. They are rich in protein and fiber, making them a nutritious addition to various dishes.

•High in protein, Anasazi beans support muscle growth and repair, making them an excellent choice for vegetarians and athletes.

•Rich in dietary fiber, they promote digestive health and help maintain stable blood sugar levels.

Nutritional Intelligence Comparative Analysis

Cross-clinical evaluation based on micronutrient densities, absorption profiles, and bioactive compounds.

AI Generated Report

1. Macronutrient Battle and Energy Density

When evaluating energy intake, Black Gram (Urad Dal) provides 347 calories per 100g, compared to 130 calories in Anasazi Beans. This makes Black Gram (Urad Dal) more energy-dense, whereas Anasazi Beans stands out for its lower caloric footprint.

In the protein matrix, Black Gram (Urad Dal) delivers 25.2g of protein per 100g, while Anasazi Beans records 8g. For athletes and lean mass preservation, Black Gram (Urad Dal) offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Black Gram (Urad Dal) has 60.1g of carbs with an estimated GI of 30, whereas Anasazi Beans has 24g with a GI of 30. Both exert a similar glycemic impact on the bloodstream.

Regarding gut health, Black Gram (Urad Dal) features 18g of fiber per 100g, compared to 9g in Anasazi Beans. Consuming Black Gram (Urad Dal) significantly favors satiety and digestive transit.

2. Micronutrient Profile (Vitamins and Minerals)

Micronutrient analysis highlights the essential vitamins and minerals of each food, expressed as a percentage of the recommended Daily Value (%DV).

Black Gram (Urad Dal)'s profile is highly notable for: folate (400mcg, 100% VDR) and vitamin b1 (thiamine) (0.87mg, 73% VDR) and phosphorus (410mg, 59% VDR).

Conversely, Anasazi Beans stands out especially in: potassium (400mg, 11% VDR) and vitamin-c (1mg, 1% VDR).

3. Medicinal Properties and Bioactive Compounds

From a phytonutrient and bioactive perspective, each superfood interacts with cellular receptors uniquely to deliver medicinal and cell-protective benefits.

4. AI Clinical Verdict

We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Black Gram (Urad Dal): 100/100 vs Anasazi Beans: 100/100), we determine that both foods possess an equivalent nutritional value.

Weight Control / Caloric Deficit

For Weight Control / Caloric Deficit, the recommended food is Anasazi Beans due to its excellent volume-to-calorie ratio and hydration/fiber content.

Athletic Performance / Hypertrophy

For Muscle Gain and Athletic Performance, the biochemically advantageous option is Black Gram (Urad Dal) because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Black Gram (Urad Dal) is recommended due to its low glycemic impact.

Cardiovascular Health / Antioxidants

For Cardiovascular Health and Antioxidants, Anasazi Beans stands out due to its concentration of cardioprotective compounds and key minerals.

Nutritional Synergy Clinical Tip: Consuming both Black Gram (Urad Dal) and Anasazi Beans together in the same meal plan allows for enhanced nutrient absorption (such as Vitamin C facilitating non-heme iron assimilation) and provides a more comprehensive antioxidant defense shield.