Amaranth vs. Kidney beans — In-Depth Nutrition Comparison

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Significant differences between amaranth and kidney beans

Amaranth has more manganese, selenium, and magnesium; however, kidney beans are richer in folate, fiber, vitamin B1, protein, potassium, and copper.
Kidney beans cover your daily folate needs 27% more than amaranth.
Kidney beans have 5 times less selenium than amaranth. Amaranth has 5.5µg of selenium, while kidney beans have 1.1µg.
Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of kidney beans is 22.

Specific food types used in this comparison are Amaranth grain, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Amaranth

Kidney beans

Contains more MagnesiumMagnesium	+54.8%
Contains more CalciumCalcium	+34.3%
Contains more ManganeseManganese	+98.6%
Contains more SeleniumSelenium	+400%

Contains more PotassiumPotassium	+200%
Contains more CopperCopper	+45%
Contains more ZincZinc	+16.3%
Contains less SodiumSodium	-83.3%

~equal in Iron ~2.22mg

~equal in Phosphorus ~138mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Amaranth

Kidney beans

Contains more Vitamin EVitamin E

+533.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+966.7%
Contains more Vitamin B2Vitamin B2	+163.6%
Contains more Vitamin B3Vitamin B3	+146%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+490.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.12mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	22µg	130µg	27%
Manganese	0.854mg	0.43mg	18%
Fiber	2.1g	6.4g	17%
Vitamin B1	0.015mg	0.16mg	12%
Protein	3.8g	8.67g	10%
Potassium	135mg	405mg	8%
Selenium	5.5µg	1.1µg	8%
Copper	0.149mg	0.216mg	7%
Starch	16.23g		7%
Vitamin K		8.4µg	7%
Choline		30.5mg	6%
Magnesium	65mg	42mg	5%
Vitamin B5		0.22mg	4%
Vitamin B2	0.022mg	0.058mg	3%
Fats	1.58g	0.5g	2%
Iron	2.1mg	2.22mg	2%
Vitamin B3	0.235mg	0.578mg	2%
Polyunsaturated fat		0.278g	2%
Calories	102kcal	127kcal	1%
Vitamin C		1.2mg	1%
Carbs	18.69g	22.8g	1%
Calcium	47mg	35mg	1%
Zinc	0.86mg	1mg	1%
Phosphorus	148mg	138mg	1%
Vitamin E	0.19mg	0.03mg	1%
Vitamin B6	0.113mg	0.12mg	1%
Protein per 100 calories	3.7g	6.8g	N/A
Calories per 10 g protein	268kcal	146kcal	N/A
Weight per 100 calories	98g	79g	N/A
Net carbs	16.59g	16.4g	N/A
Sugar		0.32g	N/A
Sodium	6mg	1mg	0%
Saturated fat		0.073g	0%
Monounsaturated fat		0.039g	0%
Tryptophan		0.104mg	0%
Threonine		0.319mg	0%
Isoleucine		0.41mg	0%
Leucine		0.736mg	0%
Lysine		0.607mg	0%
Methionine		0.113mg	0%
Phenylalanine		0.511mg	0%
Valine		0.5mg	0%
Histidine		0.238mg	0%