Brown Lentils vs Adzuki Bean
We scientifically analyze the biological properties of Brown Lentils and Adzuki Bean. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.
Brown Lentils
Lens culinaris
Adzuki Bean
Vigna angularis
Key Nutritional Advantages
| Nutrient / Metric | Brown Lentils (100g) | Adzuki Bean (100g) |
|---|---|---|
| Calories | 116 kcal | 128 kcal |
| Protein | 9g | 7.5g |
| Fats | 0.4g | 0.2g |
| Carbohydrates | 20.1g | 25.8g |
| Dietary Fiber | 7.9g | 7.3g |
| GIGlycemic Index | 29 | 25 |
| Water Content | 68% | 10.2% |
Nutritional Verdict
Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Brown Lentils is programmatically rated superior for structural cellular health.
Brown Lentils
Brown lentils are a nutritious legume rich in protein, fiber, and essential nutrients. They are commonly used in various cuisines and are known for their earthy flavor and ability to absorb spices.
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 nutrients, 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, Brown Lentils provides 116 calories per 100g, compared to 128 calories in Adzuki Bean. This makes Adzuki Bean more energy-dense, converting Brown Lentils into an ideal choice for caloric control.
In the protein matrix, Brown Lentils delivers 9g of protein per 100g, while Adzuki Bean records 7.5g. For athletes and lean mass preservation, Brown Lentils offers a clear biochemical advantage.
Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Brown Lentils has 20.1g of carbs with an estimated GI of 29, whereas Adzuki Bean has 25.8g with a GI of 25. Adzuki Bean results in a more controlled, steady insulin response.
Regarding gut health, Brown Lentils features 7.9g of fiber per 100g, compared to 7.3g in Adzuki Bean. Consuming Brown Lentils 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).
Brown Lentils's profile is highly notable for: folate (180µg, 45% VDR) and phosphorus (180mg, 26% VDR) and manganese (0.5mg, 26% 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.
Brown Lentils contains highly valuable active principles: Flavonoids (Compounds that provide antioxidant effects and may reduce inflammation.).
Brown Lentils posee propiedades descritas como: Antioxidant, Anti-inflammatory.
4. AI Clinical Verdict
We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Brown Lentils: 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 Brown Lentils due to its excellent volume-to-calorie ratio and hydration/fiber content.
For Muscle Gain and Athletic Performance, the biochemically advantageous option is Brown Lentils 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.