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Direct Comparison Profile

Edamame vs Red Adzuki Beans

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

Edamame

Glycine max

100Density Points

121 kcalCalories

11.9gProtein

5.2gDietary Fiber

Red Adzuki Beans

Vigna angularis

100Density Points

128 kcalCalories

7.5gProtein

7.3gDietary Fiber

Edamame

Red Adzuki Beans

Key Nutritional Advantages

Lower caloric density: Edamame121 kcal vs 128 kcal (difference of 5%)

Higher protein density: Edamame11.9g vs 7.5g (Edamame has 59% more)

Higher fiber content: Red Adzuki Beans5.2g vs 7.3g (Red Adzuki Beans has 29% more)

Lower glycemic impact: EdamameGlycemic Index: 18 vs 25 (difference of 7 points)

Higher overall vitamin density: Red Adzuki BeansCumulative Daily Value percentage: 28% vs 48%

Higher overall mineral density: Red Adzuki BeansCumulative Daily Value percentage: 20% vs 29%

Red Adzuki Beans

Vigna angularis

Nutrient / Metric	Edamame (100g)	Red Adzuki Beans (100g)
Calories	121 kcal	128 kcal
Protein	11.9g	7.5g
Fats	5.2g	0.2g
Carbohydrates	9.9g	25.8g
Dietary Fiber	5.2g	7.3g
GIGlycemic Index	18	25
Water Content	76.5%	10.2%

Nutritional Verdict

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

Edamame

Edamame are young soybeans harvested before they ripen, rich in protein and fiber, making them a nutritious snack or addition to meals.

•High in protein, edamame provides essential amino acids, making it an excellent plant-based protein source for vegetarians and vegans.

•Rich in fiber, edamame aids digestion and helps maintain a healthy weight by promoting satiety.

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, Edamame provides 121 calories per 100g, compared to 128 calories in Red Adzuki Beans. This makes Red Adzuki Beans more energy-dense, converting Edamame into an ideal choice for caloric control.

In the protein matrix, Edamame delivers 11.9g of protein per 100g, while Red Adzuki Beans records 7.5g. For athletes and lean mass preservation, Edamame offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Edamame has 9.9g of carbs with an estimated GI of 18, whereas Red Adzuki Beans has 25.8g with a GI of 25. Edamame provides slower glucose absorption, ideal for preventing glucose spikes.

Regarding gut health, Edamame features 5.2g of fiber per 100g, compared to 7.3g in Red Adzuki Beans. Red Adzuki Beans promotes greater microbiome health and regularity.

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).

Edamame's profile is highly notable for: vitamin-k (24.8mcg, 21% VDR) and iron (2.7mg, 15% VDR) and vitamin-c (6.1mg, 7% 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 (Edamame: 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 Edamame 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 Edamame because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Edamame 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 Edamame 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.