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Amaranth vs. Navy beans — In-Depth Nutrition Comparison

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Significant differences between amaranth and navy beans

  • Amaranth has more manganese; however, navy beans are richer in fiber, folate, vitamin B1, potassium, and copper.
  • Navy beans cover your daily fiber needs 34% more than amaranth.
  • Navy beans have 2 times less manganese than amaranth. Amaranth has 0.854mg of manganese, while navy beans have 0.527mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of navy beans is 39.

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

Infographic

Amaranth vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +22.6%
Contains more ManganeseManganese +62%
Contains more SeleniumSelenium +89.7%
Contains more CalciumCalcium +46.8%
Contains more PotassiumPotassium +188.1%
Contains more IronIron +12.4%
Contains more CopperCopper +40.9%
Contains more ZincZinc +19.8%
Contains less SodiumSodium -100%
~equal in Phosphorus ~144mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +1480%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +176.2%
Contains more Vitamin B6Vitamin B6 +22.1%
Contains more FolateFolate +536.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +154.8%
Contains more WaterWater +17.8%
Contains more ProteinProtein +116.6%
Contains more CarbsCarbs +39.4%
Contains more OtherOther +67.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
~equal in Starch ~15.4g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Navy beans
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth Navy beans DV% diff.
Fiber 2.1g 10.5g 34%
Folate 22µg 140µg 30%
Vitamin B1 0.015mg 0.237mg 19%
Manganese 0.854mg 0.527mg 14%
Protein 3.8g 8.23g 9%
Choline 44.7mg 8%
Potassium 135mg 389mg 7%
Copper 0.149mg 0.21mg 7%
Vitamin B5 0.266mg 5%
Selenium 5.5µg 2.9µg 5%
Polyunsaturated fat 0.49g 3%
Magnesium 65mg 53mg 3%
Iron 2.1mg 2.36mg 3%
Vitamin B3 0.235mg 0.649mg 3%
Vitamin B2 0.022mg 0.066mg 3%
Vitamin B6 0.113mg 0.138mg 2%
Calories 102kcal 140kcal 2%
Calcium 47mg 69mg 2%
Zinc 0.86mg 1.03mg 2%
Carbs 18.69g 26.05g 2%
Vitamin E 0.19mg 0.01mg 1%
Fats 1.58g 0.62g 1%
Phosphorus 148mg 144mg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.9mg 1%
Net carbs 16.59g 15.55g N/A
Sugar 0.37g N/A
Starch 16.23g 15.4g 0%
Sodium 6mg 0mg 0%
Saturated fat 0.098g 0%
Monounsaturated fat 0.142g 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Navy 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
21%
Navy beans
Minerals Daily Need Coverage Score
43%
Amaranth
43%
Navy beans

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 58)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.7)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.