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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.

Infographic

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

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Bean Opinion
Net carbs 16.59g 47.05g Bean
Protein 3.8g 21.42g Bean
Fats 1.58g 1.23g Amaranth grain
Carbs 18.69g 62.55g Bean
Calories 102kcal 347kcal Bean
Starch 16.23g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Amaranth grain
Fiber 2.1g 15.5g Bean
Calcium 47mg 113mg Bean
Iron 2.1mg 5.07mg Bean
Magnesium 65mg 176mg Bean
Phosphorus 148mg 411mg Bean
Potassium 135mg 1393mg Bean
Sodium 6mg 12mg Amaranth grain
Zinc 0.86mg 2.28mg Bean
Copper 0.149mg 0.893mg Bean
Vitamin A IU 0IU Bean
Vitamin E 0.19mg 0.21mg Bean
Vitamin D IU 0IU Bean
Vitamin D µg 0µg Bean
Vitamin C mg 6.3mg Bean
Vitamin B1 0.015mg 0.713mg Bean
Vitamin B2 0.022mg 0.212mg Bean
Vitamin B3 0.235mg 1.174mg Bean
Vitamin B5 mg 0.785mg Bean
Vitamin B6 0.113mg 0.474mg Bean
Folate 22µg 525µg Bean
Vitamin B12 µg 0µg Bean
Vitamin K µg 5.6µg Bean
Tryptophan mg 0.237mg Bean
Threonine mg 0.81mg Bean
Isoleucine mg 0.871mg Bean
Leucine mg 1.558mg Bean
Lysine mg 1.356mg Bean
Methionine mg 0.259mg Bean
Phenylalanine mg 1.095mg Bean
Valine mg 0.998mg Bean
Histidine mg 0.556mg Bean
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.235g Amaranth grain
Monounsaturated Fat g 0.229g Bean
Polyunsaturated fat g 0.407g Bean

Which food is preferable for your diet?

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

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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

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 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 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 - 0.235g)

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.