Red Lentils vs Adzuki Bean
We scientifically analyze the biological properties of Red Lentils and Adzuki Bean. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.
Red Lentils
Lens culinaris
Adzuki Bean
Vigna angularis
Key Nutritional Advantages
| Nutrient / Metric | Red 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), Red Lentils is programmatically rated superior for structural cellular health.
Red Lentils
Red lentils are a type of legume that are rich in protein, fiber, and essential nutrients. They are quick to cook and have a mild, nutty flavor.
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, Red Lentils provides 116 calories per 100g, compared to 128 calories in Adzuki Bean. This makes Adzuki Bean more energy-dense, converting Red Lentils into an ideal choice for caloric control.
In the protein matrix, Red Lentils delivers 9g of protein per 100g, while Adzuki Bean records 7.5g. For athletes and lean mass preservation, Red Lentils offers a clear biochemical advantage.
Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Red 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, Red Lentils features 7.9g of fiber per 100g, compared to 7.3g in Adzuki Bean. Consuming Red 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).
Red Lentils's profile is highly notable for: folate (181µg, 45% VDR) and phosphorus (180mg, 26% VDR) and manganese (0.5mg, 25% 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.
Red Lentils contains highly valuable active principles: Flavonoids (Compounds that have antioxidant properties and may reduce inflammation.).
Red Lentils posee propiedades descritas como: Antioxidant, Anti-inflammatory.
4. AI Clinical Verdict
We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Red 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 Red Lentils due to its excellent volume-to-calorie ratio and hydration/fiber content.
For Muscle Gain and Athletic Performance, the biochemically advantageous option is Red 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.