Amaranth vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between amaranth and cranberry beans

Amaranth 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 contains 4 times more selenium than cranberry beans. Amaranth contains 5.5µg of selenium, while cranberry beans contains 1.3µg.
Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of cranberry beans is 35.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Amaranth

Cranberry beans

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.

Amaranth

Cranberry beans

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 ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	22µg	207µg	46%
Fiber	2.1g	8.6g	26%
Manganese	0.854mg	0.37mg	21%
Vitamin B1	0.015mg	0.21mg	16%
Protein	3.8g	9.34g	11%
Copper	0.149mg	0.231mg	9%
Selenium	5.5µg	1.3µg	8%
Potassium	135mg	387mg	7%
Starch	16.23g		7%
Vitamin B5		0.24mg	5%
Magnesium	65mg	50mg	4%
Vitamin B2	0.022mg	0.069mg	4%
Zinc	0.86mg	1.14mg	3%
Vitamin B6	0.113mg	0.081mg	2%
Vitamin B3	0.235mg	0.515mg	2%
Calories	102kcal	136kcal	2%
Phosphorus	148mg	135mg	2%
Carbs	18.69g	24.46g	2%
Fats	1.58g	0.46g	2%
Vitamin E	0.19mg		1%
Saturated fat		0.119g	1%
Polyunsaturated fat		0.199g	1%
Net carbs	16.59g	15.86g	N/A
Calcium	47mg	50mg	0%
Iron	2.1mg	2.09mg	0%
Sodium	6mg	1mg	0%
Monounsaturated fat		0.04g	0%
Tryptophan		0.111mg	0%
Threonine		0.393mg	0%
Isoleucine		0.412mg	0%
Leucine		0.746mg	0%
Lysine		0.641mg	0%
Methionine		0.14mg	0%
Phenylalanine		0.505mg	0%
Valine		0.489mg	0%
Histidine		0.26mg	0%