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Direct Comparison Profile

Yellow Lentil (Toor Dal) vs Red Adzuki Beans

We scientifically analyze the biological properties of Yellow Lentil (Toor Dal) and Red Adzuki Beans. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Yellow Lentil (Toor Dal)

Cajanus cajan

100Density Points

343 kcalCalories

24gProtein

18gDietary Fiber

Red Adzuki Beans

Vigna angularis

100Density Points

128 kcalCalories

7.5gProtein

7.3gDietary Fiber

Yellow Lentil (Toor Dal)

Red Adzuki Beans

Key Nutritional Advantages

Lower caloric density: Red Adzuki Beans343 kcal vs 128 kcal (difference of 168%)

Higher protein density: Yellow Lentil (Toor Dal)24g vs 7.5g (Yellow Lentil (Toor Dal) has 220% more)

Higher fiber content: Yellow Lentil (Toor Dal)18g vs 7.3g (Yellow Lentil (Toor Dal) has 147% more)

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

Higher overall vitamin density: Red Adzuki BeansCumulative Daily Value percentage: 45% vs 48%

Equivalent mineral densityCumulative Daily Value percentage: 29% vs 29%

Red Adzuki Beans

Vigna angularis

Nutrient / Metric	Yellow Lentil (Toor Dal) (100g)	Red Adzuki Beans (100g)
Calories	343 kcal	128 kcal
Protein	24g	7.5g
Fats	1g	0.2g
Carbohydrates	60g	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), Yellow Lentil (Toor Dal) is programmatically rated superior for structural cellular health.

Yellow Lentil (Toor Dal)

Toor dal, also known as yellow lentils, is a staple in Indian cuisine, rich in protein and dietary fiber, making it an excellent choice for vegetarians and vegans. It is known for its nutty flavor and creamy texture when cooked.

•High in protein, toor dal supports muscle growth and repair, making it an ideal food for vegetarians and athletes.

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

Red Adzuki Beans

Red adzuki beans are small, reddish-brown legumes known for their sweet flavor and high nutritional value. They are rich in protein, fiber, and essential minerals, making them a popular choice in various cuisines.

•Rich in protein, red adzuki beans provide essential amino acids necessary for muscle repair and growth.

•High fiber content 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, Yellow Lentil (Toor Dal) provides 343 calories per 100g, compared to 128 calories in Red Adzuki Beans. This makes Yellow Lentil (Toor Dal) more energy-dense, whereas Red Adzuki Beans stands out for its lower caloric footprint.

In the protein matrix, Yellow Lentil (Toor Dal) delivers 24g of protein per 100g, while Red Adzuki Beans records 7.5g. For athletes and lean mass preservation, Yellow Lentil (Toor Dal) offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Yellow Lentil (Toor Dal) has 60g of carbs with an estimated GI of 30, whereas Red Adzuki Beans has 25.8g with a GI of 25. Red Adzuki Beans results in a more controlled, steady insulin response.

Regarding gut health, Yellow Lentil (Toor Dal) features 18g of fiber per 100g, compared to 7.3g in Red Adzuki Beans. Consuming Yellow Lentil (Toor 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).

Yellow Lentil (Toor Dal)'s profile is highly notable for: vitamin b1 (thiamine) (0.4mg, 33% VDR) and iron (3mg, 17% VDR) and vitamin b6 (pyridoxine) (0.2mg, 12% VDR).

Conversely, Red 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 (Yellow Lentil (Toor Dal): 100/100 vs Red 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 Red 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 Yellow Lentil (Toor Dal) because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Red Adzuki Beans is recommended due to its low glycemic impact.

Cardiovascular Health / Antioxidants

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

Nutritional Synergy Clinical Tip: Consuming both Yellow Lentil (Toor Dal) and Red 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.