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Direct Comparison Profile

Scarlet Runner Bean (Dry) vs Bambara Groundnuts

We scientifically analyze the biological properties of Scarlet Runner Bean (Dry) and Bambara Groundnuts. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Scarlet Runner Bean (Dry)

Phaseolus coccineus

100Density Points

337 kcalCalories

23.4gProtein

25gDietary Fiber

Bambara Groundnuts

Vigna subterranea

100Density Points

341 kcalCalories

23.2gProtein

10gDietary Fiber

Scarlet Runner Bean (Dry)

Bambara Groundnuts

Key Nutritional Advantages

Lower caloric density: Scarlet Runner Bean (Dry)337 kcal vs 341 kcal (difference of 1%)

Higher protein density: Scarlet Runner Bean (Dry)23.4g vs 23.2g (Scarlet Runner Bean (Dry) has 1% more)

Higher fiber content: Scarlet Runner Bean (Dry)25g vs 10g (Scarlet Runner Bean (Dry) has 150% more)

Lower glycemic impact: Scarlet Runner Bean (Dry)Glycemic Index: 30 vs 35 (difference of 5 points)

Higher overall vitamin density: Bambara GroundnutsCumulative Daily Value percentage: 47% vs 54%

Higher overall mineral density: Bambara GroundnutsCumulative Daily Value percentage: 65% vs 121%

Scarlet Runner Bean (Dry)

Phaseolus coccineus

Bambara Groundnuts

Vigna subterranea

Nutrient / Metric	Scarlet Runner Bean (Dry) (100g)	Bambara Groundnuts (100g)
Calories	337 kcal	341 kcal
Protein	23.4g	23.2g
Fats	0.8g	14g
Carbohydrates	60.3g	57g
Dietary Fiber	25g	10g
GIGlycemic Index	30	35
Water Content	10%	9%

Nutritional Verdict

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

Scarlet Runner Bean (Dry)

Scarlet runner beans are a nutritious legume known for their vibrant color and high protein content. They are rich in dietary fiber and essential vitamins and minerals, making them a valuable addition to a balanced diet.

•High in protein, scarlet runner beans support muscle growth and repair, making them an excellent choice for vegetarians and athletes.

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

Bambara Groundnuts

Bambara groundnuts are a nutritious legume native to Africa, known for their high protein content and ability to thrive in poor soils. They are rich in essential nutrients and provide a good source of energy.

•High in protein, making them an excellent meat substitute for vegetarians and vegans.

•Rich in dietary fiber, which aids in digestion and helps maintain a healthy gut.

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, Scarlet Runner Bean (Dry) provides 337 calories per 100g, compared to 341 calories in Bambara Groundnuts. This makes Bambara Groundnuts more energy-dense, converting Scarlet Runner Bean (Dry) into an ideal choice for caloric control.

In the protein matrix, Scarlet Runner Bean (Dry) delivers 23.4g of protein per 100g, while Bambara Groundnuts records 23.2g. For athletes and lean mass preservation, Scarlet Runner Bean (Dry) offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Scarlet Runner Bean (Dry) has 60.3g of carbs with an estimated GI of 30, whereas Bambara Groundnuts has 57g with a GI of 35. Scarlet Runner Bean (Dry) provides slower glucose absorption, ideal for preventing glucose spikes.

Regarding gut health, Scarlet Runner Bean (Dry) features 25g of fiber per 100g, compared to 10g in Bambara Groundnuts. Consuming Scarlet Runner Bean (Dry) 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).

Scarlet Runner Bean (Dry)'s profile is highly notable for: folate (130mcg, 33% VDR) and potassium (1400mg, 30% VDR) and iron (3.7mg, 20% VDR).

Conversely, Bambara Groundnuts stands out especially in: magnesium (200mg, 50% VDR) and phosphorus (300mg, 43% VDR) and vitamin b1 (thiamine) (0.4mg, 33% 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 (Scarlet Runner Bean (Dry): 100/100 vs Bambara Groundnuts: 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 Scarlet Runner Bean (Dry) 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 Scarlet Runner Bean (Dry) because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Scarlet Runner Bean (Dry) is recommended due to its low glycemic impact.

Cardiovascular Health / Antioxidants

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

Nutritional Synergy Clinical Tip: Consuming both Scarlet Runner Bean (Dry) and Bambara Groundnuts 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.