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  6. Amaranth grain vs. Black turtle bean

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
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +32.7%
Contains more ZincZinc +13.2%
Contains more ManganeseManganese +161.2%
Contains more SeleniumSelenium +358.3%
Contains more CalciumCalcium +17%
Contains more PotassiumPotassium +220.7%
Contains more IronIron +35.7%
Contains more CopperCopper +80.5%
Contains less SodiumSodium -50%
~equal in Phosphorus ~152mg

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B6Vitamin B6 +46.8%
Contains more Vitamin EVitamin E +357.9%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +154.5%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more FolateFolate +290.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +351.4%
Contains more WaterWater +14.3%
Contains more ProteinProtein +115.3%
Contains more CarbsCarbs +30.3%
Contains more OtherOther +79.2%

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 Black turtle bean
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Black turtle bean Opinion
Calories 102kcal 130kcal Black turtle bean
Protein 3.8g 8.18g Black turtle bean
Fats 1.58g 0.35g Amaranth grain
Net carbs 16.59g 16.05g Amaranth grain
Carbs 18.69g 24.35g Black turtle bean
Magnesium 65mg 49mg Amaranth grain
Calcium 47mg 55mg Black turtle bean
Potassium 135mg 433mg Black turtle bean
Iron 2.1mg 2.85mg Black turtle bean
Sugar 0.32g Amaranth grain
Fiber 2.1g 8.3g Black turtle bean
Copper 0.149mg 0.269mg Black turtle bean
Zinc 0.86mg 0.76mg Amaranth grain
Starch 16.23g Amaranth grain
Phosphorus 148mg 152mg Black turtle bean
Sodium 6mg 3mg Black turtle bean
Vitamin A 6IU Black turtle bean
Vitamin E 0.19mg 0.87mg Black turtle bean
Manganese 0.854mg 0.327mg Amaranth grain
Selenium 5.5µg 1.2µg Amaranth grain
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 0.26mg Black turtle bean
Vitamin B6 0.113mg 0.077mg Amaranth grain
Vitamin K 3.3µg Black turtle bean
Folate 22µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.089g Amaranth grain
Monounsaturated Fat 0.03g Black turtle bean
Polyunsaturated fat 0.149g Black turtle bean
Tryptophan 0.097mg Black turtle bean
Threonine 0.344mg Black turtle bean
Isoleucine 0.361mg Black turtle bean
Leucine 0.653mg Black turtle bean
Lysine 0.562mg Black turtle bean
Methionine 0.123mg Black turtle bean
Phenylalanine 0.442mg Black turtle bean
Valine 0.428mg Black turtle bean
Histidine 0.228mg 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 Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
43%
Amaranth grain
42%
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 Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.32g)
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

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. 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.