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  6. Amaranth grain vs. Kidney beans

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

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Significant differences between Amaranth grain and Kidney beans

  • Amaranth grain has more Manganese, Selenium, and Magnesium, however, Kidney beans is richer in Folate, Fiber, Vitamin B1, Potassium, and Copper.
  • Kidney beans covers your daily Folate needs 27% more than Amaranth grain.
  • Kidney beans has 5 times less Selenium than Amaranth grain. Amaranth grain has 5.5µg of Selenium, while Kidney beans has 1.1µg.

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

Infographic

Amaranth grain vs Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +146%
Contains more FolateFolate +490.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +216%
Contains more WaterWater +12.3%
Contains more ProteinProtein +128.2%
Contains more CarbsCarbs +22%
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 Kidney beans
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Kidney beans Opinion
Calories 102kcal 127kcal Kidney beans
Protein 3.8g 8.67g Kidney beans
Fats 1.58g 0.5g Amaranth grain
Vitamin C 1.2mg Kidney beans
Net carbs 16.59g 16.4g Amaranth grain
Carbs 18.69g 22.8g Kidney beans
Magnesium 65mg 42mg Amaranth grain
Calcium 47mg 35mg Amaranth grain
Potassium 135mg 405mg Kidney beans
Iron 2.1mg 2.22mg Kidney beans
Sugar 0.32g Amaranth grain
Fiber 2.1g 6.4g Kidney beans
Copper 0.149mg 0.216mg Kidney beans
Zinc 0.86mg 1mg Kidney beans
Starch 16.23g Amaranth grain
Phosphorus 148mg 138mg Amaranth grain
Sodium 6mg 1mg Kidney beans
Vitamin E 0.19mg 0.03mg Amaranth grain
Manganese 0.854mg 0.43mg Amaranth grain
Selenium 5.5µg 1.1µg Amaranth grain
Vitamin B1 0.015mg 0.16mg Kidney beans
Vitamin B2 0.022mg 0.058mg Kidney beans
Vitamin B3 0.235mg 0.578mg Kidney beans
Vitamin B5 0.22mg Kidney beans
Vitamin B6 0.113mg 0.12mg Kidney beans
Vitamin K 8.4µg Kidney beans
Folate 22µg 130µg Kidney beans
Choline 30.5mg Kidney beans
Saturated Fat 0.073g Amaranth grain
Monounsaturated Fat 0.039g Kidney beans
Polyunsaturated fat 0.278g Kidney beans
Tryptophan 0.104mg Kidney beans
Threonine 0.319mg Kidney beans
Isoleucine 0.41mg Kidney beans
Leucine 0.736mg Kidney beans
Lysine 0.607mg Kidney beans
Methionine 0.113mg Kidney beans
Phenylalanine 0.511mg Kidney beans
Valine 0.5mg Kidney beans
Histidine 0.238mg Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Kidney 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
19%
Kidney beans
Minerals Daily Need Coverage Score
43%
Amaranth grain
38%
Kidney beans

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 75)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.8)
Which food is richer in vitamins?
Kidney beans
Kidney 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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.073g)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.