Green Lentils vs Adzuki Bean
We scientifically analyze the biological properties of Green Lentils and Adzuki Bean. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.
Green Lentils
Lens culinaris
Adzuki Bean
Vigna angularis
Key Nutritional Advantages
| Nutrient / Metric | Green Lentils (100g) | Adzuki Bean (100g) |
|---|---|---|
| Calories | 353 kcal | 128 kcal |
| Protein | 25.8g | 7.5g |
| Fats | 1.1g | 0.2g |
| Carbohydrates | 60.1g | 25.8g |
| Dietary Fiber | 10.7g | 7.3g |
| GIGlycemic Index | 21 | 25 |
| Water Content | 10% | 10.2% |
Nutritional Verdict
Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Green Lentils is programmatically rated superior for structural cellular health.
Green Lentils
Green lentils are a nutrient-dense legume known for their high protein and fiber content, making them an excellent choice for vegetarian and vegan diets. They are rich in essential vitamins and minerals, contributing to overall health.
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, Green Lentils provides 353 calories per 100g, compared to 128 calories in Adzuki Bean. This makes Green Lentils more energy-dense, whereas Adzuki Bean stands out for its lower caloric footprint.
In the protein matrix, Green Lentils delivers 25.8g of protein per 100g, while Adzuki Bean records 7.5g. For athletes and lean mass preservation, Green Lentils offers a clear biochemical advantage.
Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Green Lentils has 60.1g of carbs with an estimated GI of 21, whereas Adzuki Bean has 25.8g with a GI of 25. Green Lentils provides slower glucose absorption, ideal for preventing glucose spikes.
Regarding gut health, Green Lentils features 10.7g of fiber per 100g, compared to 7.3g in Adzuki Bean. Consuming Green 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).
Green Lentils's profile is highly notable for: folate (479µg, 120% VDR) and vitamin b1 (thiamine) (0.87mg, 73% VDR) and copper (0.5mg, 55% 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.
Green Lentils contains highly valuable active principles: Flavonoids (Flavonoids in lentils have antioxidant properties that help reduce oxidative stress.).
Green Lentils posee propiedades descritas como: Antioxidant, Anti-inflammatory, Cardiovascular health support.
4. AI Clinical Verdict
We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Green 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 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 Green Lentils because of its higher protein/amino acid content.
For Glycemic Control / Insulin Sensitivity, Green Lentils 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.