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Direct Comparison Profile

Green Gram (Mung Dal) vs Adzuki Bean

We scientifically analyze the biological properties of Green Gram (Mung Dal) and Adzuki Bean. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Green Gram (Mung Dal)

Vigna radiata

100Density Points

347 kcalCalories

24gProtein

16.3gDietary Fiber

Adzuki Bean

Vigna angularis

100Density Points

128 kcalCalories

7.5gProtein

7.3gDietary Fiber

Green Gram (Mung Dal)

Adzuki Bean

Key Nutritional Advantages

Lower caloric density: Adzuki Bean347 kcal vs 128 kcal (difference of 171%)

Higher protein density: Green Gram (Mung Dal)24g vs 7.5g (Green Gram (Mung Dal) has 220% more)

Higher fiber content: Green Gram (Mung Dal)16.3g vs 7.3g (Green Gram (Mung Dal) has 123% more)

Lower glycemic impact: Adzuki BeanGlycemic Index: 30 vs 25 (difference of 5 points)

Higher overall vitamin density: Green Gram (Mung Dal)Cumulative Daily Value percentage: 92% vs 48%

Higher overall mineral density: Green Gram (Mung Dal)Cumulative Daily Value percentage: 53% vs 29%

Adzuki Bean

Vigna angularis

Nutrient / Metric	Green Gram (Mung Dal) (100g)	Adzuki Bean (100g)
Calories	347 kcal	128 kcal
Protein	24g	7.5g
Fats	1.2g	0.2g
Carbohydrates	60g	25.8g
Dietary Fiber	16.3g	7.3g
GIGlycemic Index	30	25
Water Content	10%	10.2%

Nutritional Verdict

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

Green Gram (Mung Dal)

Green gram, also known as mung dal, is a nutrient-dense legume rich in protein, fiber, and essential vitamins and minerals. It is widely used in various cuisines and is known for its health benefits, including aiding digestion and supporting heart health.

•Rich in protein, making it an excellent plant-based protein source for vegetarians and vegans.

•High fiber content 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 nutrients, making them a popular choice in various cuisines.

•Adzuki beans are an excellent source of plant-based protein, which supports muscle growth and repair.

•They are high in dietary fiber, promoting digestive health and aiding in 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, Green Gram (Mung Dal) provides 347 calories per 100g, compared to 128 calories in Adzuki Bean. This makes Green Gram (Mung Dal) more energy-dense, whereas Adzuki Bean stands out for its lower caloric footprint.

In the protein matrix, Green Gram (Mung Dal) delivers 24g of protein per 100g, while Adzuki Bean records 7.5g. For athletes and lean mass preservation, Green Gram (Mung Dal) offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Green Gram (Mung Dal) has 60g of carbs with an estimated GI of 30, whereas Adzuki Bean has 25.8g with a GI of 25. Adzuki Bean results in a more controlled, steady insulin response.

Regarding gut health, Green Gram (Mung Dal) features 16.3g of fiber per 100g, compared to 7.3g in Adzuki Bean. Consuming Green Gram (Mung Dal) 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 Gram (Mung Dal)'s profile is highly notable for: vitamin b1 (thiamine) (0.87mg, 73% VDR) and potassium (1246mg, 26% VDR) and iron (2.68mg, 15% 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 (Green Gram (Mung Dal): 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 Adzuki Bean 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 Green Gram (Mung Dal) because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Adzuki Bean 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 Green Gram (Mung Dal) 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.