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  6. Amaranth vs. Black turtle bean

Amaranth vs. Black turtle bean — In-Depth Nutrition Comparison

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How are amaranth and black turtle bean different?

  • Amaranth 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 for black turtle bean is 25% higher.
  • Amaranth contains 5 times more selenium than black turtle bean. While amaranth contains 5.5µg of selenium, black turtle bean contains only 1.2µg.
  • Black turtle bean has a lower glycemic index (20) than amaranth (97).

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

Infographic

Amaranth 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% 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Black turtle bean DV% diff.
Fiber 2.1g 8.3g 25%
Manganese 0.854mg 0.327mg 23%
Vitamin B1 0.015mg 0.225mg 18%
Folate 22µg 86µg 16%
Copper 0.149mg 0.269mg 13%
Potassium 135mg 433mg 9%
Iron 2.1mg 2.85mg 9%
Protein 3.8g 8.18g 9%
Selenium 5.5µg 1.2µg 8%
Starch 16.23g 7%
Choline 32.6mg 6%
Vitamin B5 0.26mg 5%
Vitamin E 0.19mg 0.87mg 5%
Magnesium 65mg 49mg 4%
Vitamin B2 0.022mg 0.056mg 3%
Vitamin K 3.3µg 3%
Vitamin B6 0.113mg 0.077mg 3%
Fats 1.58g 0.35g 2%
Carbs 18.69g 24.35g 2%
Vitamin B3 0.235mg 0.527mg 2%
Polyunsaturated fat 0.149g 1%
Calories 102kcal 130kcal 1%
Phosphorus 148mg 152mg 1%
Zinc 0.86mg 0.76mg 1%
Calcium 47mg 55mg 1%
Net carbs 16.59g 16.05g N/A
Sugar 0.32g N/A
Sodium 6mg 3mg 0%
Saturated fat 0.089g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.097mg 0%
Threonine 0.344mg 0%
Isoleucine 0.361mg 0%
Leucine 0.653mg 0%
Lysine 0.562mg 0%
Methionine 0.123mg 0%
Phenylalanine 0.442mg 0%
Valine 0.428mg 0%
Histidine 0.228mg 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% 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%

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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. 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.