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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?

  • Black turtle bean is higher than amaranth in folate, copper, iron, vitamin B1, fiber, phosphorus, potassium, magnesium, vitamin B6, and vitamin B2.
  • Black turtle bean covers your daily need for folate, 106% more than amaranth.
  • Amaranth has a higher glycemic index (97) than black turtle bean (20).

Amaranth grain, cooked and Beans, black turtle, mature seeds, raw types were 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +71.9%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +240.4%
Contains more PotassiumPotassium +1011.1%
Contains more IronIron +314.3%
Contains more CopperCopper +571.1%
Contains more ZincZinc +155.8%
Contains more PhosphorusPhosphorus +197.3%
Contains more ManganeseManganese +17.1%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +10.5%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more Vitamin B2Vitamin B2 +777.3%
Contains more Vitamin B3Vitamin B3 +731.9%
Contains more Vitamin B6Vitamin B6 +153.1%
Contains more FolateFolate +1918.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth Black turtle bean DV% diff.
Folate 22µg 444µg 106%
Copper 0.149mg 1mg 95%
Iron 2.1mg 8.7mg 83%
Vitamin B1 0.015mg 0.9mg 74%
Fiber 2.1g 15.5g 54%
Phosphorus 148mg 440mg 42%
Potassium 135mg 1500mg 40%
Protein 3.8g 21.25g 35%
Magnesium 65mg 160mg 23%
Vitamin B5 0.899mg 18%
Carbs 18.69g 63.25g 15%
Vitamin B6 0.113mg 0.286mg 13%
Vitamin B2 0.022mg 0.193mg 13%
Calories 102kcal 339kcal 12%
Zinc 0.86mg 2.2mg 12%
Vitamin B3 0.235mg 1.955mg 11%
Calcium 47mg 160mg 11%
Starch 16.23g 7%
Manganese 0.854mg 1mg 6%
Vitamin K 5.6µg 5%
Selenium 5.5µg 3.2µg 4%
Polyunsaturated fat 0.387g 3%
Fats 1.58g 0.9g 1%
Saturated fat 0.232g 1%
Net carbs 16.59g 47.75g N/A
Sugar 2.12g N/A
Sodium 6mg 9mg 0%
Vitamin E 0.19mg 0.21mg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +75.6%
Contains more WaterWater +583.3%
Contains more ProteinProtein +459.2%
Contains more CarbsCarbs +238.4%
Contains more OtherOther +367.5%

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/175186/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.