Amaranth vs. Black gram — In-Depth Nutrition Comparison
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What are the main differences between amaranth and black gram?
- Amaranth is richer in manganese and selenium, yet black gram is richer in folate, fiber, vitamin B1, protein, and vitamin B3.
- Amaranth's daily need coverage for manganese is 19% higher.
- Amaranth has 2 times more selenium than black gram. Amaranth has 5.5µg of selenium, while black gram has 2.5µg.
- Black gram has a lower glycemic index than amaranth.
We used Amaranth grain, cooked and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more IronIron | +20% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +107.3% |
| Contains more SeleniumSelenium | +120% |
| Contains more CalciumCalcium | +12.8% |
| Contains more PotassiumPotassium | +71.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +26.7% |
| Contains more Vitamin B6Vitamin B6 | +94.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +240.9% |
| Contains more Vitamin B3Vitamin B3 | +538.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +327.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.412mg | 19% |
| Folate | 22µg | 94µg | 18% |
| Fiber | 2.1g | 6.4g | 17% |
| Vitamin B1 | 0.015mg | 0.15mg | 11% |
| Vitamin B5 | 0.433mg | 9% | |
| Vitamin B3 | 0.235mg | 1.5mg | 8% |
| Protein | 3.8g | 7.54g | 7% |
| Starch | 16.23g | 7% | |
| Selenium | 5.5µg | 2.5µg | 5% |
| Choline | 29.6mg | 5% | |
| Iron | 2.1mg | 1.75mg | 4% |
| Vitamin B2 | 0.022mg | 0.075mg | 4% |
| Vitamin B6 | 0.113mg | 0.058mg | 4% |
| Potassium | 135mg | 231mg | 3% |
| Fats | 1.58g | 0.55g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Polyunsaturated fat | 0.359g | 2% | |
| Vitamin C | 1mg | 1% | |
| Calcium | 47mg | 53mg | 1% |
| Copper | 0.149mg | 0.139mg | 1% |
| Phosphorus | 148mg | 156mg | 1% |
| Calories | 102kcal | 105kcal | 0% |
| Protein per 100 calories | 3.7g | 7.2g | N/A |
| Calories per 10 g protein | 268kcal | 139kcal | N/A |
| Weight per 100 calories | 98g | 95g | N/A |
| Net carbs | 16.59g | 11.94g | N/A |
| Carbs | 18.69g | 18.34g | 0% |
| Magnesium | 65mg | 63mg | 0% |
| Sugar | 2.01g | N/A | |
| Zinc | 0.86mg | 0.83mg | 0% |
| Sodium | 6mg | 7mg | 0% |
| Vitamin A | 2µg | 0% | |
| Vitamin E | 0.19mg | 0.15mg | 0% |
| Saturated fat | 0.038g | 0% | |
| Monounsaturated fat | 0.029g | 0% | |
| Tryptophan | 0.078mg | 0% | |
| Threonine | 0.262mg | 0% | |
| Isoleucine | 0.385mg | 0% | |
| Leucine | 0.625mg | 0% | |
| Lysine | 0.5mg | 0% | |
| Methionine | 0.11mg | 0% | |
| Phenylalanine | 0.44mg | 0% | |
| Valine | 0.423mg | 0% | |
| Histidine | 0.211mg | 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:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
| Contains more FatsFats | +187.3% |
| Contains more ProteinProtein | +98.4% |
~equal in
Carbs
~18.34g
~equal in
Water
~72.51g
