Black Gram vs Adzuki Bean
We scientifically analyze the biological properties of Black Gram and Adzuki Bean. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.
Black Gram
Vigna mungo
Adzuki Bean
Vigna angularis
Key Nutritional Advantages
| Nutrient / Metric | Black Gram (100g) | Adzuki Bean (100g) |
|---|---|---|
| Calories | 339 kcal | 128 kcal |
| Protein | 25g | 7.5g |
| Fats | 1.2g | 0.2g |
| Carbohydrates | 60g | 25.4g |
| Dietary Fiber | 16g | 7.3g |
| GIGlycemic Index | 30 | 25 |
| Water Content | 10% | 10.5% |
Nutritional Verdict
Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Black Gram is programmatically rated superior for structural cellular health.
Black Gram
Black gram, also known as urad bean, is a nutrient-dense legume rich in protein, fiber, and essential minerals. It is commonly used in Indian cuisine and is known for its health benefits.
Adzuki Bean
Adzuki beans are small, red legumes known for their sweet flavor and high nutritional value. They are rich in protein, fiber, and essential vitamins and minerals, making them a popular choice in various cuisines.
Nutritional Intelligence Comparative Analysis
Cross-clinical evaluation based on micronutrient densities, absorption profiles, and bioactive compounds.
1. Macronutrient Battle and Energy Density
When evaluating energy intake, Black Gram provides 339 calories per 100g, compared to 128 calories in Adzuki Bean. This makes Black Gram more energy-dense, whereas Adzuki Bean stands out for its lower caloric footprint.
In the protein matrix, Black Gram delivers 25g of protein per 100g, while Adzuki Bean records 7.5g. For athletes and lean mass preservation, Black Gram offers a clear biochemical advantage.
Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Black Gram has 60g of carbs with an estimated GI of 30, whereas Adzuki Bean has 25.4g with a GI of 25. Adzuki Bean results in a more controlled, steady insulin response.
Regarding gut health, Black Gram features 16g of fiber per 100g, compared to 7.3g in Adzuki Bean. Consuming Black Gram 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's profile is highly notable for: vitamin b1 (thiamine) (0.87mg, 73% VDR) and phosphorus (280mg, 40% VDR) and folate (130µg, 33% VDR).
Conversely, Adzuki Bean stands out especially in: folate (130mcg, 33% VDR) and vitamin b1 (thiamine) (0.2mg, 15% VDR) and magnesium (60mg, 15% 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: 100/100 vs Adzuki Bean: 100/100), we determine that both foods possess an equivalent nutritional value.
For Weight Control / Caloric Deficit, the recommended food is Adzuki Bean due to its excellent volume-to-calorie ratio and hydration/fiber content.
For Muscle Gain and Athletic Performance, the biochemically advantageous option is Black Gram because of its higher protein/amino acid content.
For Glycemic Control / Insulin Sensitivity, Adzuki Bean is recommended due to its low glycemic impact.
For Cardiovascular Health and Antioxidants, Adzuki Bean stands out due to its concentration of cardioprotective compounds and key minerals.
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