Amaranth vs. Green beans — In-Depth Nutrition Comparison
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A recap on differences between amaranth and green beans
- Amaranth has more manganese, iron, phosphorus, magnesium, copper, selenium, and zinc; however, green beans are higher in vitamin B2.
- Amaranth covers your daily manganese needs 25% more than green beans.
- Green beans contain 28 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while green beans contain 0.2µg.
- The glycemic index of amaranth is higher.
Food varieties used in this article are Amaranth grain, cooked and Beans, snap, green, cooked, boiled, drained, without salt.
Infographic
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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.
| Contains more MagnesiumMagnesium | +261.1% |
| Contains more IronIron | +223.1% |
| Contains more CopperCopper | +161.4% |
| Contains more ZincZinc | +244% |
| Contains more PhosphorusPhosphorus | +410.3% |
| Contains more ManganeseManganese | +199.6% |
| Contains more SeleniumSelenium | +2650% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin B6Vitamin B6 | +101.8% |
| Contains more Vitamin EVitamin E | +142.1% |
| Contains more Vitamin B1Vitamin B1 | +393.3% |
| Contains more Vitamin B2Vitamin B2 | +340.9% |
| Contains more Vitamin B3Vitamin B3 | +161.3% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47.9µg | 40% | |
| Manganese | 0.854mg | 0.285mg | 25% |
| Iron | 2.1mg | 0.65mg | 18% |
| Phosphorus | 148mg | 29mg | 17% |
| Vitamin C | 9.7mg | 11% | |
| Magnesium | 65mg | 18mg | 11% |
| Copper | 0.149mg | 0.057mg | 10% |
| Selenium | 5.5µg | 0.2µg | 10% |
| Starch | 16.23g | 7% | |
| Vitamin B2 | 0.022mg | 0.097mg | 6% |
| Zinc | 0.86mg | 0.25mg | 6% |
| Vitamin B1 | 0.015mg | 0.074mg | 5% |
| Vitamin B6 | 0.113mg | 0.056mg | 4% |
| Carbs | 18.69g | 7.88g | 4% |
| Fiber | 2.1g | 3.2g | 4% |
| Vitamin A | 32µg | 4% | |
| Protein | 3.8g | 1.89g | 4% |
| Folate | 22µg | 33µg | 3% |
| Choline | 16.9mg | 3% | |
| Calories | 102kcal | 35kcal | 3% |
| Vitamin E | 0.19mg | 0.46mg | 2% |
| Vitamin B3 | 0.235mg | 0.614mg | 2% |
| Fats | 1.58g | 0.28g | 2% |
| Polyunsaturated fat | 0.145g | 1% | |
| Vitamin B5 | 0.074mg | 1% | |
| Net carbs | 16.59g | 4.68g | N/A |
| Calcium | 47mg | 44mg | 0% |
| Potassium | 135mg | 146mg | 0% |
| Sugar | 3.63g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Saturated fat | 0.064g | 0% | |
| Monounsaturated fat | 0.011g | 0% | |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.082mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.116mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.023mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.093mg | 0% | |
| Histidine | 0.035mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +101.1% |
| Contains more FatsFats | +464.3% |
| Contains more CarbsCarbs | +137.2% |
| Contains more WaterWater | +18.7% |
~equal in
Other
~0.73g
