Green Lentils vs Adzuki Beans
We scientifically analyze the biological properties of Green Lentils and Adzuki Beans. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.
Green Lentils
Lens culinaris
Adzuki Beans
Vigna angularis
Key Nutritional Advantages
| Nutrient / Metric | Green Lentils (100g) | Adzuki Beans (100g) |
|---|---|---|
| Calories | 116 kcal | 128 kcal |
| Protein | 9g | 7.5g |
| Fats | 0.4g | 0.2g |
| Carbohydrates | 20.1g | 24.5g |
| Dietary Fiber | 7.9g | 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 a staple in vegetarian and vegan diets. They are rich in essential vitamins and minerals, contributing to overall health.
Adzuki Beans
Adzuki beans are small, red legumes known for their sweet flavor and high nutritional value. They are rich in protein, fiber, and various vitamins and minerals, making them a popular choice in Asian cuisine.
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 116 calories per 100g, compared to 128 calories in Adzuki Beans. This makes Adzuki Beans more energy-dense, converting Green Lentils into an ideal choice for caloric control.
In the protein matrix, Green Lentils delivers 9g of protein per 100g, while Adzuki Beans 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 20.1g of carbs with an estimated GI of 21, whereas Adzuki Beans has 24.5g with a GI of 25. Green Lentils provides slower glucose absorption, ideal for preventing glucose spikes.
Regarding gut health, Green Lentils features 7.9g of fiber per 100g, compared to 7.3g in Adzuki Beans. 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 (181mcg, 45% VDR) and iron (3.3mg, 18% VDR) and vitamin b6 (pyridoxine) (0.2mg, 12% VDR).
Conversely, Adzuki Beans stands out especially in: folate (130µg, 33% VDR) and manganese (0.5mg, 25% VDR) and copper (0.2mg, 22% 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.
Adzuki Beans contains highly valuable active principles: Anthocyanins (Compounds that provide antioxidant benefits and may reduce inflammation.).
Adzuki Beans se asocia con propiedades: Antioxidant, Anti-inflammatory.
4. AI Clinical Verdict
We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Green 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 Green Lentils 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 Beans stands out due to its concentration of cardioprotective compounds and key minerals.