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Direct Comparison Profile

Yellow Split Lentils (Toor) vs Red Adzuki Beans

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

Yellow Split Lentils (Toor)

Lens culinaris

100Density Points

116 kcalCalories

9gProtein

8gDietary Fiber

Red Adzuki Beans

Vigna angularis

100Density Points

128 kcalCalories

7.5gProtein

7.3gDietary Fiber

Yellow Split Lentils (Toor)

Red Adzuki Beans

Key Nutritional Advantages

Lower caloric density: Yellow Split Lentils (Toor)116 kcal vs 128 kcal (difference of 9%)

Higher protein density: Yellow Split Lentils (Toor)9g vs 7.5g (Yellow Split Lentils (Toor) has 20% more)

Higher fiber content: Yellow Split Lentils (Toor)8g vs 7.3g (Yellow Split Lentils (Toor) has 10% more)

Lower glycemic impact: Yellow Split Lentils (Toor)Glycemic Index: 21 vs 25 (difference of 4 points)

Higher overall vitamin density: Yellow Split Lentils (Toor)Cumulative Daily Value percentage: 57% vs 48%

Higher overall mineral density: Red Adzuki BeansCumulative Daily Value percentage: 27% vs 29%

Yellow Split Lentils (Toor)

Lens culinaris

Red Adzuki Beans

Vigna angularis

Nutrient / Metric	Yellow Split Lentils (Toor) (100g)	Red Adzuki Beans (100g)
Calories	116 kcal	128 kcal
Protein	9g	7.5g
Fats	0.4g	0.2g
Carbohydrates	20.1g	25.8g
Dietary Fiber	8g	7.3g
GIGlycemic Index	21	25
Water Content	10%	10.2%

Nutritional Verdict

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

Yellow Split Lentils (Toor)

Yellow split lentils, also known as toor dal, are a staple in many cuisines, particularly in Indian cooking. They are rich in protein, fiber, and essential nutrients, making them an excellent choice for a balanced diet.

•High in protein, yellow split lentils provide essential amino acids that support muscle growth and repair.

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

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 Split Lentils (Toor) provides 116 calories per 100g, compared to 128 calories in Red Adzuki Beans. This makes Red Adzuki Beans more energy-dense, converting Yellow Split Lentils (Toor) into an ideal choice for caloric control.

In the protein matrix, Yellow Split Lentils (Toor) delivers 9g of protein per 100g, while Red Adzuki Beans records 7.5g. For athletes and lean mass preservation, Yellow Split Lentils (Toor) offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Yellow Split Lentils (Toor) has 20.1g of carbs with an estimated GI of 21, whereas Red Adzuki Beans has 25.8g with a GI of 25. Yellow Split Lentils (Toor) provides slower glucose absorption, ideal for preventing glucose spikes.

Regarding gut health, Yellow Split Lentils (Toor) features 8g of fiber per 100g, compared to 7.3g in Red Adzuki Beans. Consuming Yellow Split Lentils (Toor) 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 Split Lentils (Toor)'s profile is highly notable for: folate (181mcg, 45% VDR) and iron (3.3mg, 18% 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 Split Lentils (Toor): 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 Yellow Split Lentils (Toor) 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 Split Lentils (Toor) because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Yellow Split Lentils (Toor) 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 Split Lentils (Toor) 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.