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Amaranth vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between amaranth and adzuki bean

  • Amaranth has more manganese and selenium; however, adzuki bean has more folate, fiber, copper, potassium, vitamin B1, and zinc.
  • Daily need coverage for folate for adzuki bean is 25% higher.
  • Adzuki bean has 5 times less selenium than amaranth. Amaranth has 5.5µg of selenium, while adzuki bean has 1.2µg.
  • Amaranth has a higher glycemic index than adzuki bean.

Food types used in this article are Amaranth grain, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Amaranth vs Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +67.9%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +49%
Contains more SeleniumSelenium +358.3%
Contains more PotassiumPotassium +294.1%
Contains more CopperCopper +100%
Contains more ZincZinc +105.8%
Contains more PhosphorusPhosphorus +13.5%
~equal in Iron ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +190.9%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more FolateFolate +450%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth Adzuki bean DV% diff.
Folate 22µg 121µg 25%
Fiber 2.1g 7.3g 21%
Copper 0.149mg 0.298mg 17%
Manganese 0.854mg 0.573mg 12%
Potassium 135mg 532mg 12%
Vitamin B5 0.43mg 9%
Selenium 5.5µg 1.2µg 8%
Zinc 0.86mg 1.77mg 8%
Vitamin B1 0.015mg 0.115mg 8%
Starch 16.23g 7%
Protein 3.8g 7.52g 7%
Vitamin B2 0.022mg 0.064mg 3%
Phosphorus 148mg 168mg 3%
Magnesium 65mg 52mg 3%
Vitamin B3 0.235mg 0.717mg 3%
Calcium 47mg 28mg 2%
Carbs 18.69g 24.77g 2%
Fats 1.58g 0.1g 2%
Vitamin B6 0.113mg 0.096mg 1%
Calories 102kcal 128kcal 1%
Vitamin E 0.19mg 1%
Iron 2.1mg 2mg 1%
Net carbs 16.59g 17.47g N/A
Sodium 6mg 8mg 0%
Saturated fat 0.036g 0%
Monounsaturated fat 0.009g 0%
Polyunsaturated fat 0.021g 0%
Tryptophan 0.072mg 0%
Threonine 0.255mg 0%
Isoleucine 0.3mg 0%
Leucine 0.632mg 0%
Lysine 0.567mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.398mg 0%
Valine 0.387mg 0%
Histidine 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +1480%
Contains more WaterWater +13.4%
Contains more ProteinProtein +97.9%
Contains more CarbsCarbs +32.5%
Contains more OtherOther +71.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.