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Amaranth grain vs Black gram - In-Depth Nutrition Comparison

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What are the main differences between Amaranth grain and Black gram?

  • Amaranth grain is richer in Manganese, and Selenium, yet Black gram is richer in Folate, Fiber, Vitamin B1, and Vitamin B3.
  • Amaranth grain's daily need coverage for Manganese is 19% higher.
  • Amaranth grain has 2 times more Selenium than Black gram. Amaranth grain has 5.5µg of Selenium, while Black gram has 2.5µg.

We used Amaranth grain, cooked and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

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Amaranth grain vs Black gram 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +20%
Contains less Sodium -14.3%
Contains more Calcium +12.8%
Contains more Potassium +71.1%
Equal in Magnesium - 63
Equal in Copper - 0.139
Equal in Zinc - 0.83
Equal in Phosphorus - 156
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +20%
Contains less Sodium -14.3%
Contains more Calcium +12.8%
Contains more Potassium +71.1%
Equal in Magnesium - 63
Equal in Copper - 0.139
Equal in Zinc - 0.83
Equal in Phosphorus - 156

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 +26.7%
Contains more Vitamin B6 +94.8%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +240.9%
Contains more Vitamin B3 +538.3%
Contains more Folate +327.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin E +26.7%
Contains more Vitamin B6 +94.8%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +240.9%
Contains more Vitamin B3 +538.3%
Contains more Folate +327.3%

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
17
Black gram
Mineral Summary Score
36
Amaranth grain
35
Black gram

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
45%
Black gram
Carbohydrates
19%
Amaranth grain
18%
Black gram
Fats
7%
Amaranth grain
3%
Black gram

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 Black gram
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 54)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.038g)
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.

All nutrients comparison - raw data values

Nutrient Amaranth grain Black gram Opinion
Calories 102 105 Black gram
Protein 3.8 7.54 Black gram
Fats 1.58 0.55 Amaranth grain
Vitamin C 1 Black gram
Carbs 18.69 18.34 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Black gram
Iron 2.1 1.75 Amaranth grain
Calcium 47 53 Black gram
Potassium 135 231 Black gram
Magnesium 65 63 Amaranth grain
Sugar 2.01 Amaranth grain
Fiber 2.1 6.4 Black gram
Copper 0.149 0.139 Amaranth grain
Zinc 0.86 0.83 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 148 156 Black gram
Sodium 6 7 Amaranth grain
Vitamin A 31 Black gram
Vitamin E 0.19 0.15 Amaranth grain
Vitamin D 0 Black gram
Vitamin B1 0.015 0.15 Black gram
Vitamin B2 0.022 0.075 Black gram
Vitamin B3 0.235 1.5 Black gram
Vitamin B5 0.433 Black gram
Vitamin B6 0.113 0.058 Amaranth grain
Vitamin B12 0 Black gram
Vitamin K 2.7 Black gram
Folate 22 94 Black gram
Trans Fat 0 Amaranth grain
Saturated Fat 0.038 Amaranth grain
Monounsaturated Fat 0.029 Black gram
Polyunsaturated fat 0.359 Black gram
Tryptophan 0.078 Black gram
Threonine 0.262 Black gram
Isoleucine 0.385 Black gram
Leucine 0.625 Black gram
Lysine 0.5 Black gram
Methionine 0.11 Black gram
Phenylalanine 0.44 Black gram
Valine 0.423 Black gram
Histidine 0.211 Black gram
Fructose

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.