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Amaranth grain vs Bean - In-Depth Nutrition Comparison

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The main differences between Amaranth grain and Bean

  • Amaranth grain contains less Folate, Copper, Vitamin B1, Fiber, Selenium, Phosphorus, Iron, Potassium, Vitamin B6, and Magnesium than Bean.
  • Daily need coverage for Folate from Bean is 126% higher.

Food types used in this article are Amaranth grain, cooked and Beans, pinto, mature seeds, raw.

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Amaranth grain vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Bean
Contains less Sodium -50%
Contains more Iron +141.4%
Contains more Calcium +140.4%
Contains more Potassium +931.9%
Contains more Magnesium +170.8%
Contains more Copper +499.3%
Contains more Zinc +165.1%
Contains more Phosphorus +177.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains less Sodium -50%
Contains more Iron +141.4%
Contains more Calcium +140.4%
Contains more Potassium +931.9%
Contains more Magnesium +170.8%
Contains more Copper +499.3%
Contains more Zinc +165.1%
Contains more Phosphorus +177.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
12
Bean
Contains more Vitamin E +10.5%
Contains more Vitamin B1 +4653.3%
Contains more Vitamin B2 +863.6%
Contains more Vitamin B3 +399.6%
Contains more Vitamin B6 +319.5%
Contains more Folate +2286.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin E +10.5%
Contains more Vitamin B1 +4653.3%
Contains more Vitamin B2 +863.6%
Contains more Vitamin B3 +399.6%
Contains more Vitamin B6 +319.5%
Contains more Folate +2286.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
70
Bean
Mineral Summary Score
36
Amaranth grain
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
129%
Bean
Carbohydrates
19%
Amaranth grain
63%
Bean
Fats
7%
Amaranth grain
6%
Bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 64)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.235g)

All nutrients comparison - raw data values

Nutrient Amaranth grain Bean Opinion
Calories 102 347 Bean
Protein 3.8 21.42 Bean
Fats 1.58 1.23 Amaranth grain
Vitamin C 6.3 Bean
Carbs 18.69 62.55 Bean
Cholesterol 0 Amaranth grain
Vitamin D 0 Bean
Iron 2.1 5.07 Bean
Calcium 47 113 Bean
Potassium 135 1393 Bean
Magnesium 65 176 Bean
Sugar 2.11 Amaranth grain
Fiber 2.1 15.5 Bean
Copper 0.149 0.893 Bean
Zinc 0.86 2.28 Bean
Starch 16.23 34.17 Bean
Phosphorus 148 411 Bean
Sodium 6 12 Amaranth grain
Vitamin A 0 Bean
Vitamin E 0.19 0.21 Bean
Vitamin D 0 Bean
Vitamin B1 0.015 0.713 Bean
Vitamin B2 0.022 0.212 Bean
Vitamin B3 0.235 1.174 Bean
Vitamin B5 0.785 Bean
Vitamin B6 0.113 0.474 Bean
Vitamin B12 0 Bean
Vitamin K 5.6 Bean
Folate 22 525 Bean
Trans Fat 0 Amaranth grain
Saturated Fat 0.235 Amaranth grain
Monounsaturated Fat 0.229 Bean
Polyunsaturated fat 0.407 Bean
Tryptophan 0.237 Bean
Threonine 0.81 Bean
Isoleucine 0.871 Bean
Leucine 1.558 Bean
Lysine 1.356 Bean
Methionine 0.259 Bean
Phenylalanine 1.095 Bean
Valine 0.998 Bean
Histidine 0.556 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.