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Amaranth grain vs Black turtle bean - In-Depth Nutrition Comparison

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How are Amaranth grain and Black turtle bean different?

  • Amaranth grain is higher in Manganese, and Selenium, however Black turtle bean is richer in Fiber, Vitamin B1, Folate, Copper, Iron, and Potassium.
  • Daily need coverage for Fiber from Black turtle bean is 25% higher.
  • Amaranth grain contains 5 times more Selenium than Black turtle bean. While Amaranth grain contains 5.5µg of Selenium, Black turtle bean contains only 1.2µg.

Amaranth grain, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Amaranth grain vs Black turtle 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
Contains more Magnesium +32.7%
Contains more Zinc +13.2%
Contains more Calcium +17%
Contains more Iron +35.7%
Contains more Potassium +220.7%
Contains less Sodium -50%
Contains more Copper +80.5%
Equal in Phosphorus - 152
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Magnesium +32.7%
Contains more Zinc +13.2%
Contains more Calcium +17%
Contains more Iron +35.7%
Contains more Potassium +220.7%
Contains less Sodium -50%
Contains more Copper +80.5%
Equal in Phosphorus - 152

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
:
Contains more Vitamin B6 +46.8%
Contains more Vitamin E +357.9%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +154.5%
Contains more Vitamin B3 +124.3%
Contains more Folate +290.9%
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin B6 +46.8%
Contains more Vitamin E +357.9%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +154.5%
Contains more Vitamin B3 +124.3%
Contains more Folate +290.9%

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 Black turtle 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 Black turtle bean Opinion
Net carbs 16.59g 16.05g Amaranth grain
Protein 3.8g 8.18g Black turtle bean
Fats 1.58g 0.35g Amaranth grain
Carbs 18.69g 24.35g Black turtle bean
Calories 102kcal 130kcal Black turtle bean
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 0.32g Amaranth grain
Fiber 2.1g 8.3g Black turtle bean
Calcium 47mg 55mg Black turtle bean
Iron 2.1mg 2.85mg Black turtle bean
Magnesium 65mg 49mg Amaranth grain
Phosphorus 148mg 152mg Black turtle bean
Potassium 135mg 433mg Black turtle bean
Sodium 6mg 3mg Black turtle bean
Zinc 0.86mg 0.76mg Amaranth grain
Copper 0.149mg 0.269mg Black turtle bean
Vitamin A IU 6IU Black turtle bean
Vitamin E 0.19mg 0.87mg Black turtle bean
Vitamin D IU 0IU Black turtle bean
Vitamin D µg 0µg Black turtle bean
Vitamin C mg 0mg Black turtle bean
Vitamin B1 0.015mg 0.225mg Black turtle bean
Vitamin B2 0.022mg 0.056mg Black turtle bean
Vitamin B3 0.235mg 0.527mg Black turtle bean
Vitamin B5 mg 0.26mg Black turtle bean
Vitamin B6 0.113mg 0.077mg Amaranth grain
Folate 22µg 86µg Black turtle bean
Vitamin B12 µg 0µg Black turtle bean
Vitamin K µg 3.3µg Black turtle bean
Tryptophan mg 0.097mg Black turtle bean
Threonine mg 0.344mg Black turtle bean
Isoleucine mg 0.361mg Black turtle bean
Leucine mg 0.653mg Black turtle bean
Lysine mg 0.562mg Black turtle bean
Methionine mg 0.123mg Black turtle bean
Phenylalanine mg 0.442mg Black turtle bean
Valine mg 0.428mg Black turtle bean
Histidine mg 0.228mg Black turtle bean
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.089g Amaranth grain
Monounsaturated Fat g 0.03g Black turtle bean
Polyunsaturated fat g 0.149g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Black turtle 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
17
Black turtle bean
Mineral Summary Score
36
Amaranth grain
47
Black turtle 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
49%
Black turtle bean
Carbohydrates
19%
Amaranth grain
24%
Black turtle bean
Fats
7%
Amaranth grain
2%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 77)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.4)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.32g)
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 - 0.089g)
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

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.