Home/Nutritional Comparison

Direct Comparison Profile

Lentils vs Adzuki Bean

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

Lentils

Lens culinaris

100Density Points

116 kcalCalories

9gProtein

7.9gDietary Fiber

Adzuki Bean

Vigna angularis

100Density Points

128 kcalCalories

7.5gProtein

7.3gDietary Fiber

Lentils

Adzuki Bean

Key Nutritional Advantages

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

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

Higher fiber content: Lentils7.9g vs 7.3g (Lentils has 8% more)

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

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

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

Adzuki Bean

Vigna angularis

Nutrient / Metric	Lentils (100g)	Adzuki Bean (100g)
Calories	116 kcal	128 kcal
Protein	9g	7.5g
Fats	0.4g	0.2g
Carbohydrates	20.1g	25.8g
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), Lentils is programmatically rated superior for structural cellular health.

Lentils

Lentils are a nutrient-dense legume rich in protein, fiber, and essential vitamins and minerals. They are known for their low glycemic index and numerous health benefits.

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

•High in dietary fiber, lentils promote digestive health and help maintain stable blood sugar levels.

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, Lentils provides 116 calories per 100g, compared to 128 calories in Adzuki Bean. This makes Adzuki Bean more energy-dense, converting Lentils into an ideal choice for caloric control.

In the protein matrix, Lentils delivers 9g of protein per 100g, while Adzuki Bean records 7.5g. For athletes and lean mass preservation, Lentils offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Lentils has 20.1g of carbs with an estimated GI of 21, whereas Adzuki Bean has 25.8g with a GI of 25. Lentils provides slower glucose absorption, ideal for preventing glucose spikes.

Regarding gut health, Lentils features 7.9g of fiber per 100g, compared to 7.3g in Adzuki Bean. Consuming 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).

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 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 (Lentils: 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 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 Lentils because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Lentils 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 Lentils 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.