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  6. Amaranth grain vs. Bean

Amaranth grain vs. Bean — In-Depth Nutrition Comparison

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Differences between Amaranth grain and Bean

  • Amaranth grain has more Iron, Magnesium, and Phosphorus, while Bean has more Fiber, Vitamin B1, and Copper.
  • Amaranth grain's daily need coverage for Iron is 23% higher.
  • Bean contains 2 times less Magnesium than Amaranth grain. Amaranth grain contains 65mg of Magnesium, while Bean contains 32mg.

The food types used in this comparison are Amaranth grain, cooked and Beans, baked, canned, no salt added.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Amaranth grain
Amaranth grain
5
:
5
Bean
Bean
Contains more Iron +624.1%
Contains more Magnesium +103.1%
Contains more Phosphorus +42.3%
Contains more Selenium +22.2%
Contains more Potassium +119.3%
Contains less Sodium -83.3%
Contains more Zinc +62.8%
Contains more Copper +38.3%
Equal in Calcium - 50
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +624.1%
Contains more Magnesium +103.1%
Contains more Phosphorus +42.3%
Contains more Selenium +22.2%
Contains more Potassium +119.3%
Contains less Sodium -83.3%
Contains more Zinc +62.8%
Contains more Copper +38.3%
Equal in Calcium - 50

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
1
:
10
Bean
Bean
Contains more Vitamin E +26.7%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +83%
Contains more Vitamin B6 +15%
Equal in Folate - 24
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +26.7%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +83%
Contains more Vitamin B6 +15%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
2
:
3
Bean
Bean
Contains more Fats +295%
Contains more Protein +26.3%
Contains more Other +122.1%
Equal in Carbs - 20.49
Equal in Water - 72.6
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +295%
Contains more Protein +26.3%
Contains more Other +122.1%
Equal in Carbs - 20.49
Equal in Water - 72.6

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 Bean
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Bean Opinion
Net carbs 16.59g 14.99g Amaranth grain
Protein 3.8g 4.8g Bean
Fats 1.58g 0.4g Amaranth grain
Carbs 18.69g 20.49g Bean
Calories 102kcal 105kcal Bean
Starch 16.23g Amaranth grain
Sugar 7.78g Amaranth grain
Fiber 2.1g 5.5g Bean
Calcium 47mg 50mg Bean
Iron 2.1mg 0.29mg Amaranth grain
Magnesium 65mg 32mg Amaranth grain
Phosphorus 148mg 104mg Amaranth grain
Potassium 135mg 296mg Bean
Sodium 6mg 1mg Bean
Zinc 0.86mg 1.4mg Bean
Copper 0.149mg 0.206mg Bean
Manganese 0.854mg Amaranth grain
Selenium 5.5µg 4.5µg Amaranth grain
Vitamin A 106IU Bean
Vitamin A RAE 5µg Bean
Vitamin E 0.19mg 0.15mg Amaranth grain
Vitamin C 3.1mg Bean
Vitamin B1 0.015mg 0.15mg Bean
Vitamin B2 0.022mg 0.06mg Bean
Vitamin B3 0.235mg 0.43mg Bean
Vitamin B6 0.113mg 0.13mg Bean
Folate 22µg 24µg Bean
Vitamin K 0.8µg Bean
Saturated Fat 0.103g Amaranth grain
Monounsaturated Fat 0.035g Bean
Polyunsaturated fat 0.172g 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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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
11%
Bean
Minerals Daily Need Coverage Score
43%
Amaranth grain
25%
Bean

Comparison summary

Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
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 vitamins?
Bean
Bean is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 7.78g)
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 - 0.103g)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.