Yellow Lentils vs Adzuki Beans
We scientifically analyze the biological properties of Yellow Lentils and Adzuki Beans. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.
Yellow Lentils
Lens culinaris
Adzuki Beans
Vigna angularis
Key Nutritional Advantages
| Nutrient / Metric | Yellow Lentils (100g) | Adzuki Beans (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), Yellow Lentils is programmatically rated superior for structural cellular health.
Yellow Lentils
Yellow lentils are a type of legume known for their high protein and fiber content, making them a staple in many vegetarian and vegan diets. They cook quickly and have a mild flavor, making them versatile for various dishes.
Adzuki Beans
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, Yellow Lentils provides 353 calories per 100g, compared to 128 calories in Adzuki Beans. This makes Yellow Lentils more energy-dense, whereas Adzuki Beans stands out for its lower caloric footprint.
In the protein matrix, Yellow Lentils delivers 25.8g of protein per 100g, while Adzuki Beans records 7.5g. For athletes and lean mass preservation, Yellow Lentils offers a clear biochemical advantage.
Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Yellow Lentils has 60.1g of carbs with an estimated GI of 21, whereas Adzuki Beans has 25.8g with a GI of 25. Yellow Lentils provides slower glucose absorption, ideal for preventing glucose spikes.
Regarding gut health, Yellow Lentils features 10.7g of fiber per 100g, compared to 7.3g in Adzuki Beans. Consuming Yellow 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).
Yellow 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 Beans 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.
Yellow Lentils contains highly valuable active principles: Flavonoids (Provide antioxidant effects and may reduce inflammation.).
Yellow Lentils posee propiedades descritas como: Antioxidant, Anti-inflammatory, Digestive.
4. AI Clinical Verdict
We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Yellow Lentils: 100/100 vs Adzuki Beans: 100/100), we determine that both foods possess an equivalent nutritional value.
For Weight Control / Caloric Deficit, the recommended food is Adzuki Beans due to its excellent volume-to-calorie ratio and hydration/fiber content.
For Muscle Gain and Athletic Performance, the biochemically advantageous option is Yellow Lentils because of its higher protein/amino acid content.
For Glycemic Control / Insulin Sensitivity, Yellow Lentils is recommended due to its low glycemic impact.
For Cardiovascular Health and Antioxidants, Adzuki Beans stands out due to its concentration of cardioprotective compounds and key minerals.