Amaranth grain vs. Refried beans — In-Depth Nutrition Comparison
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A recap on differences between Amaranth grain and Refried beans
- Amaranth grain has more Manganese, Iron, Phosphorus, and Magnesium, however, Refried beans are higher in Fiber, Potassium, and Vitamin B1.
- Amaranth grain covers your daily Manganese needs 25% more than Refried beans.
- Refried beans contain 2 times less Magnesium than Amaranth grain. Amaranth grain contains 65mg of Magnesium, while Refried beans contain 35mg.
- Amaranth grain has less Sodium.
Food varieties used in this article are Amaranth grain, cooked and Refried beans, canned, traditional style (includes USDA commodity).
Infographic
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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.
Contains
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Calcium
+62.1%
Contains
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Iron
+45.8%
Contains
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Magnesium
+85.7%
Contains
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Phosphorus
+60.9%
Contains
less
Sodium
-98.4%
Contains
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Zinc
+48.3%
Contains
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Copper
+15.5%
Contains
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Manganese
+195.5%
Contains
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Potassium
+136.3%
Equal in Selenium - 5.8
Contains
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Calcium
+62.1%
Contains
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Iron
+45.8%
Contains
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Magnesium
+85.7%
Contains
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Phosphorus
+60.9%
Contains
less
Sodium
-98.4%
Contains
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Zinc
+48.3%
Contains
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Copper
+15.5%
Contains
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Manganese
+195.5%
Contains
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Potassium
+136.3%
Equal in Selenium - 5.8
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.
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Contains
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Vitamin E
+111.1%
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Folate
+100%
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Vitamin B1
+406.7%
Contains
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Vitamin B2
+259.1%
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Vitamin B3
+56.2%
Equal in Vitamin B6 - 0.103
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Vitamin E
+111.1%
Contains
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Folate
+100%
Contains
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Vitamin B1
+406.7%
Contains
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Vitamin B2
+259.1%
Contains
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Vitamin B3
+56.2%
Equal in Vitamin B6 - 0.103
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+37.9%
Contains
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Protein
+31.1%
Contains
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Fats
+27.2%
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Other
+122.1%
Equal in Water - 77.75
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Contains
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Carbs
+37.9%
Contains
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Protein
+31.1%
Contains
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Fats
+27.2%
Contains
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Other
+122.1%
Equal in Water - 77.75
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+118.4%
Contains
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Sucrose
+∞%
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+118.4%
Contains
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Sucrose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.59g | 9.85g |
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| Protein | 3.8g | 4.98g |
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| Fats | 1.58g | 2.01g |
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| Carbs | 18.69g | 13.55g |
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| Calories | 102kcal | 90kcal |
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| Starch | 16.23g | 7.43g |
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| Sugar | 0.54g |
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| Fiber | 2.1g | 3.7g |
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| Calcium | 47mg | 29mg |
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| Iron | 2.1mg | 1.44mg |
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| Magnesium | 65mg | 35mg |
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| Phosphorus | 148mg | 92mg |
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| Potassium | 135mg | 319mg |
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| Sodium | 6mg | 370mg |
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| Zinc | 0.86mg | 0.58mg |
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| Copper | 0.149mg | 0.129mg |
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| Manganese | 0.854mg | 0.289mg |
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| Selenium | 5.5µg | 5.8µg |
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| Vitamin E | 0.19mg | 0.09mg |
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| Vitamin C | 6mg |
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| Vitamin B1 | 0.015mg | 0.076mg |
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| Vitamin B2 | 0.022mg | 0.079mg |
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| Vitamin B3 | 0.235mg | 0.367mg |
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| Vitamin B5 | 0.189mg |
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| Vitamin B6 | 0.113mg | 0.103mg |
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| Folate | 22µg | 11µg |
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| Vitamin K | 2.1µg |
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| Tryptophan | 0.065mg |
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| Threonine | 0.231mg |
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| Isoleucine | 0.242mg |
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| Leucine | 0.438mg |
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| Lysine | 0.377mg |
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| Methionine | 0.083mg |
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| Phenylalanine | 0.297mg |
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| Valine | 0.287mg |
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| Histidine | 153mg |
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| Trans Fat | 0.016g |
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| Saturated Fat | 0.631g |
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| Monounsaturated Fat | 0.601g |
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| Polyunsaturated fat | 0.543g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 0.36g |
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| Omega-3 - ALA | 0.169g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
43%
33%
Comparison summary
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 59)
Which food is cheaper?
Refried beans is cheaper (difference - $3)
Which food is richer in vitamins?
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Amaranth grain contains less Sodium (difference - 364mg)
Which food is lower in Cholesterol?
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain is lower in Saturated Fat (difference - 0.631g)
Which food is richer in minerals?
Amaranth grain is relatively richer in minerals