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Amaranth grain vs Navy bean - In-Depth Nutrition Comparison

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How are Amaranth grain and Navy bean different?

  • Amaranth grain is richer in Manganese, Selenium, and Phosphorus, while Navy bean is higher in Vitamin B1, Folate, Copper, Vitamin B2, Magnesium, Vitamin B3, and Vitamin B6.
  • Navy bean covers your daily need of Vitamin B1 31% more than Amaranth grain.
  • Amaranth grain contains 9 times more Selenium than Navy bean. Amaranth grain contains 5.5µg of Selenium, while Navy bean contains 0.6µg.

Amaranth grain, cooked and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Amaranth grain vs Navy 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 +213.3%
Contains more Phosphorus +48%
Contains less Sodium -53.8%
Contains more Magnesium +55.4%
Contains more Potassium +127.4%
Contains more Copper +138.9%
Equal in Iron - 1.93
Equal in Zinc - 0.89
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +213.3%
Contains more Phosphorus +48%
Contains less Sodium -53.8%
Contains more Magnesium +55.4%
Contains more Potassium +127.4%
Contains more Copper +138.9%
Equal in Iron - 1.93
Equal in Zinc - 0.89

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 +2500%
Contains more Vitamin B2 +877.3%
Contains more Vitamin B3 +419.1%
Contains more Vitamin B6 +69%
Contains more Folate +500%
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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +877.3%
Contains more Vitamin B3 +419.1%
Contains more Vitamin B6 +69%
Contains more Folate +500%

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 Navy bean
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Navy bean Opinion
Net carbs 16.59g 13.05g Amaranth grain
Protein 3.8g 6.15g Navy bean
Fats 1.58g 0.7g Amaranth grain
Carbs 18.69g 13.05g Amaranth grain
Calories 102kcal 67kcal Amaranth grain
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g g Amaranth grain
Calcium 47mg 15mg Amaranth grain
Iron 2.1mg 1.93mg Amaranth grain
Magnesium 65mg 101mg Navy bean
Phosphorus 148mg 100mg Amaranth grain
Potassium 135mg 307mg Navy bean
Sodium 6mg 13mg Amaranth grain
Zinc 0.86mg 0.89mg Navy bean
Copper 0.149mg 0.356mg Navy bean
Vitamin A IU 4IU Navy bean
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Navy bean
Vitamin D µg 0µg Navy bean
Vitamin C mg 18.8mg Navy bean
Vitamin B1 0.015mg 0.39mg Navy bean
Vitamin B2 0.022mg 0.215mg Navy bean
Vitamin B3 0.235mg 1.22mg Navy bean
Vitamin B5 mg 0.825mg Navy bean
Vitamin B6 0.113mg 0.191mg Navy bean
Folate 22µg 132µg Navy bean
Vitamin B12 µg 0µg Navy bean
Vitamin K µg µg
Tryptophan mg 0.064mg Navy bean
Threonine mg 0.258mg Navy bean
Isoleucine mg 0.273mg Navy bean
Leucine mg 0.442mg Navy bean
Lysine mg 0.35mg Navy bean
Methionine mg 0.064mg Navy bean
Phenylalanine mg 0.31mg Navy bean
Valine mg 0.316mg Navy bean
Histidine mg 0.172mg Navy bean
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.085g Amaranth grain
Monounsaturated Fat g 0.052g Navy bean
Polyunsaturated fat g 0.407g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Navy 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
35
Navy bean
Mineral Summary Score
36
Amaranth grain
45
Navy 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
37%
Navy bean
Carbohydrates
19%
Amaranth grain
13%
Navy bean
Fats
7%
Amaranth grain
3%
Navy bean

Comparison summary

Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 58)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $1.7)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 7mg)
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 - 0.085g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.