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Direct Comparison Profile

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

100Density Points

116 kcalCalories

9gProtein

8gDietary Fiber

Adzuki Beans

Vigna angularis

100Density Points

128 kcalCalories

7.5gProtein

7.3gDietary Fiber

Green Lentils

Adzuki Beans

Key Nutritional Advantages

Lower caloric density: Green Lentils116 kcal vs 128 kcal (difference of 9%)

Higher protein density: Green Lentils9g vs 7.5g (Green Lentils has 20% more)

Higher fiber content: Green Lentils8g vs 7.3g (Green Lentils has 10% more)

Lower glycemic impact: Green LentilsGlycemic Index: 21 vs 25 (difference of 4 points)

Higher overall vitamin density: Green LentilsCumulative Daily Value percentage: 57% vs 48%

Higher overall mineral density: Adzuki BeansCumulative Daily Value percentage: 27% vs 29%

Adzuki Beans

Vigna angularis

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	25.8g
Dietary Fiber	8g	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, rich in protein, fiber, and essential vitamins and minerals. They are known for their earthy flavor and firm texture, making them a versatile ingredient in various dishes.

•High in protein and fiber, green lentils support muscle health and digestive function.

•Rich in folate, they are beneficial for pregnant women and help in DNA synthesis.

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.

•Adzuki beans are an excellent source of plant-based protein, making them ideal for vegetarians and vegans.

•They are high in dietary fiber, which aids in digestion and helps maintain healthy blood sugar levels.

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 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 25.8g with a GI of 25. Green Lentils provides slower glucose absorption, ideal for preventing glucose spikes.

Regarding gut health, Green Lentils features 8g 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 (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 Lentils: 100/100 vs Adzuki Beans: 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 Green Lentils 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 Lentils because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

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

Cardiovascular Health / Antioxidants

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

Nutritional Synergy Clinical Tip: Consuming both Green Lentils and Adzuki Beans 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.