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  6. Amaranth grain vs. Cranberry beans

Amaranth grain vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between Amaranth grain and Cranberry beans

  • Amaranth grain has more Manganese, and Selenium, however, Cranberry beans is richer in Folate, Fiber, Vitamin B1, Copper, and Potassium.
  • Cranberry beans's daily need coverage for Folate is 46% more.
  • Amaranth grain contains 4 times more Selenium than Cranberry beans. Amaranth grain contains 5.5µg of Selenium, while Cranberry beans contains 1.3µg.

The food varieties used in the comparison are Amaranth grain, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Amaranth grain vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +30%
Contains more ManganeseManganese +130.8%
Contains more SeleniumSelenium +323.1%
Contains more PotassiumPotassium +186.7%
Contains more CopperCopper +55%
Contains more ZincZinc +32.6%
Contains less SodiumSodium -83.3%
~equal in Calcium ~50mg
~equal in Iron ~2.09mg
~equal in Phosphorus ~135mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +213.6%
Contains more Vitamin B3Vitamin B3 +119.1%
Contains more FolateFolate +840.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more FatsFats +243.5%
Contains more WaterWater +16.3%
Contains more ProteinProtein +145.8%
Contains more CarbsCarbs +30.9%
Contains more OtherOther +41.6%

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 Cranberry beans
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Cranberry beans Opinion
Calories 102kcal 136kcal Cranberry beans
Protein 3.8g 9.34g Cranberry beans
Fats 1.58g 0.46g Amaranth grain
Net carbs 16.59g 15.86g Amaranth grain
Carbs 18.69g 24.46g Cranberry beans
Magnesium 65mg 50mg Amaranth grain
Calcium 47mg 50mg Cranberry beans
Potassium 135mg 387mg Cranberry beans
Iron 2.1mg 2.09mg Amaranth grain
Fiber 2.1g 8.6g Cranberry beans
Copper 0.149mg 0.231mg Cranberry beans
Zinc 0.86mg 1.14mg Cranberry beans
Starch 16.23g Amaranth grain
Phosphorus 148mg 135mg Amaranth grain
Sodium 6mg 1mg Cranberry beans
Vitamin E 0.19mg Amaranth grain
Manganese 0.854mg 0.37mg Amaranth grain
Selenium 5.5µg 1.3µg Amaranth grain
Vitamin B1 0.015mg 0.21mg Cranberry beans
Vitamin B2 0.022mg 0.069mg Cranberry beans
Vitamin B3 0.235mg 0.515mg Cranberry beans
Vitamin B5 0.24mg Cranberry beans
Vitamin B6 0.113mg 0.081mg Amaranth grain
Folate 22µg 207µg Cranberry beans
Saturated Fat 0.119g Amaranth grain
Monounsaturated Fat 0.04g Cranberry beans
Polyunsaturated fat 0.199g Cranberry beans
Tryptophan 0.111mg Cranberry beans
Threonine 0.393mg Cranberry beans
Isoleucine 0.412mg Cranberry beans
Leucine 0.746mg Cranberry beans
Lysine 0.641mg Cranberry beans
Methionine 0.14mg Cranberry beans
Phenylalanine 0.505mg Cranberry beans
Valine 0.489mg Cranberry beans
Histidine 0.26mg Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Cranberry beans
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
20%
Cranberry beans
Minerals Daily Need Coverage Score
43%
Amaranth grain
38%
Cranberry beans

Comparison summary

Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 62)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cranberry beans
Cranberry beans 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 Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.119g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.