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Direct Comparison Profile

Edamame vs Adzuki Bean

We scientifically analyze the biological properties of Edamame and Adzuki Bean. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Edamame

Glycine max

100Density Points

121 kcalCalories

11.9gProtein

5.2gDietary Fiber

Adzuki Bean

Vigna angularis

100Density Points

128 kcalCalories

7.5gProtein

7.3gDietary Fiber

Edamame

Adzuki Bean

Key Nutritional Advantages

Lower caloric density: Edamame121 kcal vs 128 kcal (difference of 5%)

Higher protein density: Edamame11.9g vs 7.5g (Edamame has 59% more)

Higher fiber content: Adzuki Bean5.2g vs 7.3g (Adzuki Bean has 29% more)

Lower glycemic impact: EdamameGlycemic Index: 15 vs 25 (difference of 10 points)

Higher overall vitamin density: Adzuki BeanCumulative Daily Value percentage: 22% vs 48%

Higher overall mineral density: Adzuki BeanCumulative Daily Value percentage: 20% vs 29%

Adzuki Bean

Vigna angularis

Nutrient / Metric	Edamame (100g)	Adzuki Bean (100g)
Calories	121 kcal	128 kcal
Protein	11.9g	7.5g
Fats	5.2g	0.2g
Carbohydrates	9.9g	25.4g
Dietary Fiber	5.2g	7.3g
GIGlycemic Index	15	25
Water Content	76.5%	10.5%

Nutritional Verdict

Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Edamame is programmatically rated superior for structural cellular health.

Edamame

Edamame are young soybeans harvested before they fully ripen, rich in protein and essential nutrients. They are often enjoyed as a snack or appetizer and are known for their health benefits.

•Rich in protein, edamame provides all essential amino acids, making it an excellent plant-based protein source for vegetarians and vegans.

•High in fiber, edamame aids in digestion and helps maintain a healthy gut microbiome.

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.

•Adzuki beans are an excellent source of plant-based protein, providing essential amino acids necessary for muscle repair and growth.

•High in dietary fiber, they promote digestive health and help regulate blood sugar levels, making them beneficial for weight management.

Nutritional Intelligence Comparative Analysis

Cross-clinical evaluation based on micronutrient densities, absorption profiles, and bioactive compounds.

AI Generated Report

1. Macronutrient Battle and Energy Density

When evaluating energy intake, Edamame provides 121 calories per 100g, compared to 128 calories in Adzuki Bean. This makes Adzuki Bean more energy-dense, converting Edamame into an ideal choice for caloric control.

In the protein matrix, Edamame delivers 11.9g of protein per 100g, while Adzuki Bean records 7.5g. For athletes and lean mass preservation, Edamame offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Edamame has 9.9g of carbs with an estimated GI of 15, whereas Adzuki Bean has 25.4g with a GI of 25. Edamame provides slower glucose absorption, ideal for preventing glucose spikes.

Regarding gut health, Edamame features 5.2g of fiber per 100g, compared to 7.3g in Adzuki Bean. Adzuki Bean promotes greater microbiome health and regularity.

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).

Edamame's profile is highly notable for: vitamin-k (17mcg, 15% VDR) and iron (2.7mg, 15% VDR) and vitamin-c (6.1mg, 7% 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 (Edamame: 100/100 vs Adzuki Bean: 100/100), we determine that both foods possess an equivalent nutritional value.

Weight Control / Caloric Deficit

For Weight Control / Caloric Deficit, the recommended food is Edamame due to its excellent volume-to-calorie ratio and hydration/fiber content.

Athletic Performance / Hypertrophy

For Muscle Gain and Athletic Performance, the biochemically advantageous option is Edamame because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Edamame is recommended due to its low glycemic impact.

Cardiovascular Health / Antioxidants

For Cardiovascular Health and Antioxidants, Adzuki Bean stands out due to its concentration of cardioprotective compounds and key minerals.

Nutritional Synergy Clinical Tip: Consuming both Edamame and Adzuki Bean together in the same meal plan allows for enhanced nutrient absorption (such as Vitamin C facilitating non-heme iron assimilation) and provides a more comprehensive antioxidant defense shield.