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  6. Amaranth grain vs. Lupin Bean

Amaranth grain vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Amaranth grain and Lupin Bean different?

  • Amaranth grain is higher in Iron, Vitamin B6, Manganese, and Selenium, however, Lupin Bean is richer in Vitamin B1, Folate, and Copper.
  • Daily need coverage for Iron from Amaranth grain is 11% higher.
  • Amaranth grain contains 13 times more Vitamin B6 than Lupin Bean. While Amaranth grain contains 0.113mg of Vitamin B6, Lupin Bean contains only 0.009mg.

Amaranth grain, cooked and Lupins, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Amaranth grain vs Lupin Bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Amaranth grain
Amaranth grain
5
:
5
Lupin Bean
Lupin Bean
Contains more Iron +75%
Contains more Magnesium +20.4%
Contains more Phosphorus +15.6%
Contains more Manganese +26.3%
Contains more Selenium +111.5%
Contains more Potassium +81.5%
Contains less Sodium -33.3%
Contains more Zinc +60.5%
Contains more Copper +55%
Equal in Calcium - 51
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +75%
Contains more Magnesium +20.4%
Contains more Phosphorus +15.6%
Contains more Manganese +26.3%
Contains more Selenium +111.5%
Contains more Potassium +81.5%
Contains less Sodium -33.3%
Contains more Zinc +60.5%
Contains more Copper +55%
Equal in Calcium - 51

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Amaranth grain
Amaranth grain
2
:
9
Lupin Bean
Lupin Bean
Contains more Vitamin B6 +1155.6%
Contains more Vitamin B1 +793.3%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B3 +110.6%
Contains more Folate +168.2%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B6 +1155.6%
Contains more Vitamin B1 +793.3%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B3 +110.6%
Contains more Folate +168.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
3
:
2
Lupin Bean
Lupin Bean
Contains more Carbs +89.2%
Contains more Other +40%
Contains more Protein +309.7%
Contains more Fats +84.8%
Equal in Water - 71.08
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Carbs +89.2%
Contains more Other +40%
Contains more Protein +309.7%
Contains more Fats +84.8%
Equal in Water - 71.08

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Lupin Bean
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Lupin Bean Opinion
Net carbs 16.59g 7.08g Amaranth grain
Protein 3.8g 15.57g Lupin Bean
Fats 1.58g 2.92g Lupin Bean
Carbs 18.69g 9.88g Amaranth grain
Calories 102kcal 119kcal Lupin Bean
Starch 16.23g Amaranth grain
Fiber 2.1g 2.8g Lupin Bean
Calcium 47mg 51mg Lupin Bean
Iron 2.1mg 1.2mg Amaranth grain
Magnesium 65mg 54mg Amaranth grain
Phosphorus 148mg 128mg Amaranth grain
Potassium 135mg 245mg Lupin Bean
Sodium 6mg 4mg Lupin Bean
Zinc 0.86mg 1.38mg Lupin Bean
Copper 0.149mg 0.231mg Lupin Bean
Manganese 0.854mg 0.676mg Amaranth grain
Selenium 5.5µg 2.6µg Amaranth grain
Vitamin A 7IU Lupin Bean
Vitamin E 0.19mg Amaranth grain
Vitamin C 1.1mg Lupin Bean
Vitamin B1 0.015mg 0.134mg Lupin Bean
Vitamin B2 0.022mg 0.053mg Lupin Bean
Vitamin B3 0.235mg 0.495mg Lupin Bean
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.113mg 0.009mg Amaranth grain
Folate 22µg 59µg Lupin Bean
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean
Saturated Fat 0.346g Amaranth grain
Monounsaturated Fat 1.18g Lupin Bean
Polyunsaturated fat 0.73g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth grain
10%
Lupin Bean
Minerals Daily Need Coverage Score
43%
Amaranth grain
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 97)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.7)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.346g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.