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Amaranth vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between amaranth and adzuki bean

  • The amount of folate, copper, fiber, manganese, zinc, vitamin B1, iron, phosphorus, potassium, and vitamin B6 in adzuki bean is higher than in amaranth.
  • Adzuki bean covers your daily need for folate, 150% more than amaranth.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Amaranth grain, cooked and Beans, adzuki, mature seeds, raw.

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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +77.4%
Contains more MagnesiumMagnesium +95.4%
Contains more CalciumCalcium +40.4%
Contains more PotassiumPotassium +828.9%
Contains more IronIron +137.1%
Contains more CopperCopper +634.2%
Contains more ZincZinc +486%
Contains more PhosphorusPhosphorus +157.4%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +102.6%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2933.3%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +1019.1%
Contains more Vitamin B6Vitamin B6 +210.6%
Contains more FolateFolate +2727.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +198.1%
Contains more WaterWater +459.2%
Contains more ProteinProtein +422.9%
Contains more CarbsCarbs +236.5%
Contains more OtherOther +323.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Adzuki bean
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth Adzuki bean DV% diff.
Folate 22µg 622µg 150%
Copper 0.149mg 1.094mg 105%
Fiber 2.1g 12.7g 42%
Zinc 0.86mg 5.04mg 38%
Manganese 0.854mg 1.73mg 38%
Vitamin B1 0.015mg 0.455mg 37%
Iron 2.1mg 4.98mg 36%
Potassium 135mg 1254mg 33%
Phosphorus 148mg 381mg 33%
Protein 3.8g 19.87g 32%
Vitamin B5 1.471mg 29%
Vitamin B6 0.113mg 0.351mg 18%
Magnesium 65mg 127mg 15%
Carbs 18.69g 62.9g 15%
Vitamin B3 0.235mg 2.63mg 15%
Vitamin B2 0.022mg 0.22mg 15%
Calories 102kcal 329kcal 11%
Starch 16.23g 7%
Selenium 5.5µg 3.1µg 4%
Calcium 47mg 66mg 2%
Fats 1.58g 0.53g 2%
Vitamin E 0.19mg 1%
Saturated fat 0.191g 1%
Polyunsaturated fat 0.113g 1%
Net carbs 16.59g 50.2g N/A
Sodium 6mg 5mg 0%
Vitamin A 1µg 0%
Monounsaturated fat 0.05g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
65%
Adzuki bean
Minerals Daily Need Coverage Score
43%
Amaranth
132%
Adzuki bean

Comparison summary

Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.191g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 68)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $1)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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/173727/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.