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Direct Comparison Profile

Scarlet Runner Beans vs Bambara Groundnut

We scientifically analyze the biological properties of Scarlet Runner Beans and Bambara Groundnut. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Scarlet Runner Beans

Phaseolus coccineus

100Density Points

337 kcalCalories

23gProtein

25gDietary Fiber

Bambara Groundnut

Vigna subterranea

100Density Points

341 kcalCalories

23gProtein

8gDietary Fiber

Scarlet Runner Beans

Bambara Groundnut

Key Nutritional Advantages

Lower caloric density: Scarlet Runner Beans337 kcal vs 341 kcal (difference of 1%)

Equivalent protein content23g vs 23g

Higher fiber content: Scarlet Runner Beans25g vs 8g (Scarlet Runner Beans has 213% more)

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

Higher overall vitamin density: Bambara GroundnutCumulative Daily Value percentage: 39% vs 57%

Higher overall mineral density: Bambara GroundnutCumulative Daily Value percentage: 80% vs 146%

Bambara Groundnut

Vigna subterranea

Nutrient / Metric	Scarlet Runner Beans (100g)	Bambara Groundnut (100g)
Calories	337 kcal	341 kcal
Protein	23g	23g
Fats	0.8g	14g
Carbohydrates	60g	57g
Dietary Fiber	25g	8g
GIGlycemic Index	30	35
Water Content	10%	10%

Nutritional Verdict

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

Scarlet Runner Beans

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

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

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

Bambara Groundnut

Bambara groundnut is a nutrient-rich legume native to Africa, known for its high protein and fiber content, making it an excellent food source for sustainable diets.

•Rich in protein, providing 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, Scarlet Runner Beans provides 337 calories per 100g, compared to 341 calories in Bambara Groundnut. This makes Bambara Groundnut more energy-dense, converting Scarlet Runner Beans into an ideal choice for caloric control.

In the protein matrix, Scarlet Runner Beans delivers 23g of protein per 100g, while Bambara Groundnut records 23g. Both foods supply the same amount of amino acids per 100g.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Scarlet Runner Beans has 60g of carbs with an estimated GI of 30, whereas Bambara Groundnut has 57g with a GI of 35. Scarlet Runner Beans provides slower glucose absorption, ideal for preventing glucose spikes.

Regarding gut health, Scarlet Runner Beans features 25g of fiber per 100g, compared to 8g in Bambara Groundnut. Consuming Scarlet Runner Beans 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 Beans's profile is highly notable for: folate (130mcg, 33% VDR) and potassium (1500mg, 32% VDR) and iron (5mg, 28% VDR).

Conversely, Bambara Groundnut stands out especially in: phosphorus (400mg, 57% VDR) and magnesium (168mg, 40% 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 Beans: 100/100 vs Bambara Groundnut: 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 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 Bambara Groundnut because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

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

Cardiovascular Health / Antioxidants

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

Nutritional Synergy Clinical Tip: Consuming both Scarlet Runner Beans and Bambara Groundnut 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.