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Amaranth grain vs Cranberry bean - In-Depth Nutrition Comparison

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Differences between Amaranth grain and Cranberry bean

  • Amaranth grain contains less Folate, Fiber, Copper, Vitamin B1, Iron, Potassium, Phosphorus, Zinc, Magnesium, and Vitamin B6 than Cranberry bean.
  • Cranberry bean's daily need coverage for Folate is 146% higher.

The food types used in this comparison are Amaranth grain, cooked and Beans, cranberry (roman), mature seeds, raw.

Infographic

Amaranth grain vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +170.2%
Contains more Iron +138.1%
Contains more Magnesium +140%
Contains more Phosphorus +151.4%
Contains more Potassium +886.7%
Contains more Zinc +322.1%
Contains more Copper +432.9%
Equal in Sodium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +170.2%
Contains more Iron +138.1%
Contains more Magnesium +140%
Contains more Phosphorus +151.4%
Contains more Potassium +886.7%
Contains more Zinc +322.1%
Contains more Copper +432.9%
Equal in Sodium - 6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +4880%
Contains more Vitamin B2 +868.2%
Contains more Vitamin B3 +519.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +2645.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B1 +4880%
Contains more Vitamin B2 +868.2%
Contains more Vitamin B3 +519.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +2645.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Cranberry bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Cranberry bean Opinion
Net carbs 16.59g 35.35g Cranberry bean
Protein 3.8g 23.03g Cranberry bean
Fats 1.58g 1.23g Amaranth grain
Carbs 18.69g 60.05g Cranberry bean
Calories 102kcal 335kcal Cranberry bean
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g 24.7g Cranberry bean
Calcium 47mg 127mg Cranberry bean
Iron 2.1mg 5mg Cranberry bean
Magnesium 65mg 156mg Cranberry bean
Phosphorus 148mg 372mg Cranberry bean
Potassium 135mg 1332mg Cranberry bean
Sodium 6mg 6mg
Zinc 0.86mg 3.63mg Cranberry bean
Copper 0.149mg 0.794mg Cranberry bean
Vitamin A IU 2IU Cranberry bean
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Cranberry bean
Vitamin D µg 0µg Cranberry bean
Vitamin C mg 0mg Cranberry bean
Vitamin B1 0.015mg 0.747mg Cranberry bean
Vitamin B2 0.022mg 0.213mg Cranberry bean
Vitamin B3 0.235mg 1.455mg Cranberry bean
Vitamin B5 mg 0.748mg Cranberry bean
Vitamin B6 0.113mg 0.309mg Cranberry bean
Folate 22µg 604µg Cranberry bean
Vitamin B12 µg 0µg Cranberry bean
Vitamin K µg µg
Tryptophan mg 0.273mg Cranberry bean
Threonine mg 0.969mg Cranberry bean
Isoleucine mg 1.017mg Cranberry bean
Leucine mg 1.838mg Cranberry bean
Lysine mg 1.58mg Cranberry bean
Methionine mg 0.346mg Cranberry bean
Phenylalanine mg 1.245mg Cranberry bean
Valine mg 1.205mg Cranberry bean
Histidine mg 0.641mg Cranberry bean
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.316g Amaranth grain
Monounsaturated Fat g 0.106g Cranberry bean
Polyunsaturated fat g 0.527g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
69
Cranberry bean
Mineral Summary Score
36
Amaranth grain
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
138%
Cranberry bean
Carbohydrates
19%
Amaranth grain
60%
Cranberry bean
Fats
7%
Amaranth grain
6%
Cranberry bean

Comparison summary

Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 62)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $0.6)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry 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 Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.316g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.