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Direct Comparison Profile

Urad Dal vs Adzuki Beans

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

Urad Dal

Vigna mungo

100Density Points

347 kcalCalories

25.2gProtein

18gDietary Fiber

Adzuki Beans

Vigna angularis

100Density Points

128 kcalCalories

7.5gProtein

7.3gDietary Fiber

Urad Dal

Adzuki Beans

Key Nutritional Advantages

Lower caloric density: Adzuki Beans347 kcal vs 128 kcal (difference of 171%)

Higher protein density: Urad Dal25.2g vs 7.5g (Urad Dal has 236% more)

Higher fiber content: Urad Dal18g vs 7.3g (Urad Dal has 147% more)

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

Higher overall vitamin density: Urad DalCumulative Daily Value percentage: 157% vs 48%

Higher overall mineral density: Urad DalCumulative Daily Value percentage: 115% vs 29%

Adzuki Beans

Vigna angularis

Nutrient / Metric	Urad Dal (100g)	Adzuki Beans (100g)
Calories	347 kcal	128 kcal
Protein	25.2g	7.5g
Fats	1.2g	0.2g
Carbohydrates	60.2g	25.8g
Dietary Fiber	18g	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), Urad Dal is programmatically rated superior for structural cellular health.

Urad Dal

Urad dal, also known as black gram, is a nutrient-dense legume rich in protein, fiber, and essential minerals. It is commonly used in Indian cuisine and is known for its health benefits.

•Urad dal is an excellent source of plant-based protein, making it ideal for vegetarians and vegans.

•It is high in dietary fiber, which aids in digestion and helps maintain a healthy gut.

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, Urad Dal provides 347 calories per 100g, compared to 128 calories in Adzuki Beans. This makes Urad Dal more energy-dense, whereas Adzuki Beans stands out for its lower caloric footprint.

In the protein matrix, Urad Dal delivers 25.2g of protein per 100g, while Adzuki Beans records 7.5g. For athletes and lean mass preservation, Urad Dal offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Urad Dal has 60.2g of carbs with an estimated GI of 30, whereas Adzuki Beans has 25.8g with a GI of 25. Adzuki Beans results in a more controlled, steady insulin response.

Regarding gut health, Urad Dal features 18g of fiber per 100g, compared to 7.3g in Adzuki Beans. Consuming Urad 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).

Urad Dal's profile is highly notable for: folate (400mcg, 100% VDR) and magnesium (180mg, 43% VDR) and phosphorus (300mg, 43% 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 (Urad Dal: 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 Adzuki Beans 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 Urad Dal because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Adzuki Beans 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 Urad Dal 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.