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Amaranth grain vs Green bean - In-Depth Nutrition Comparison

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The main differences between Amaranth grain and Green bean

  • Amaranth grain has more Manganese, Phosphorus, Iron, Magnesium, Selenium, Copper, and Zinc, however Green bean has more Vitamin B2, and Vitamin B1.
  • Daily need coverage for Manganese from Amaranth grain is 28% higher.
  • Green bean has 9 times less Selenium than Amaranth grain. Amaranth grain has 5.5µg of Selenium, while Green bean has 0.6µg.

Food types used in this article are Amaranth grain, cooked and Beans, snap, green, raw.

Infographic

Amaranth grain vs Green 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 +27%
Contains more Iron +103.9%
Contains more Magnesium +160%
Contains more Phosphorus +289.5%
Contains more Zinc +258.3%
Contains more Copper +115.9%
Contains more Potassium +56.3%
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 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Calcium +27%
Contains more Iron +103.9%
Contains more Magnesium +160%
Contains more Phosphorus +289.5%
Contains more Zinc +258.3%
Contains more Copper +115.9%
Contains more Potassium +56.3%
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 E +115.8%
Contains more Vitamin B1 +446.7%
Contains more Vitamin B2 +372.7%
Contains more Vitamin B3 +212.3%
Contains more Vitamin B6 +24.8%
Contains more Folate +50%
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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin E +115.8%
Contains more Vitamin B1 +446.7%
Contains more Vitamin B2 +372.7%
Contains more Vitamin B3 +212.3%
Contains more Vitamin B6 +24.8%
Contains more Folate +50%

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Green bean Opinion
Net carbs 16.59g 4.27g Amaranth grain
Protein 3.8g 1.83g Amaranth grain
Fats 1.58g 0.22g Amaranth grain
Carbs 18.69g 6.97g Amaranth grain
Calories 102kcal 31kcal Amaranth grain
Starch 16.23g 0.88g Amaranth grain
Fructose g 1.39g Green bean
Sugar g 3.26g Amaranth grain
Fiber 2.1g 2.7g Green bean
Calcium 47mg 37mg Amaranth grain
Iron 2.1mg 1.03mg Amaranth grain
Magnesium 65mg 25mg Amaranth grain
Phosphorus 148mg 38mg Amaranth grain
Potassium 135mg 211mg Green bean
Sodium 6mg 6mg
Zinc 0.86mg 0.24mg Amaranth grain
Copper 0.149mg 0.069mg Amaranth grain
Vitamin A IU 690IU Green bean
Vitamin E 0.19mg 0.41mg Green bean
Vitamin D IU 0IU Green bean
Vitamin D µg 0µg Green bean
Vitamin C mg 12.2mg Green bean
Vitamin B1 0.015mg 0.082mg Green bean
Vitamin B2 0.022mg 0.104mg Green bean
Vitamin B3 0.235mg 0.734mg Green bean
Vitamin B5 mg 0.225mg Green bean
Vitamin B6 0.113mg 0.141mg Green bean
Folate 22µg 33µg Green bean
Vitamin B12 µg 0µg Green bean
Vitamin K µg 43µg Green bean
Tryptophan mg 0.019mg Green bean
Threonine mg 0.079mg Green bean
Isoleucine mg 0.066mg Green bean
Leucine mg 0.112mg Green bean
Lysine mg 0.088mg Green bean
Methionine mg 0.022mg Green bean
Phenylalanine mg 0.067mg Green bean
Valine mg 0.09mg Green bean
Histidine mg 0.034mg Green bean
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.05g Amaranth grain
Monounsaturated Fat g 0.01g Green bean
Polyunsaturated fat g 0.113g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Green 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
27
Green bean
Mineral Summary Score
36
Amaranth grain
17
Green 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
11%
Green bean
Carbohydrates
19%
Amaranth grain
7%
Green bean
Fats
7%
Amaranth grain
1%
Green bean

Comparison summary

Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 77)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $1.2)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3.26g)
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 - 0.05g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.