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, 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
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 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
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 EVitamin E | +26.7% |
| Contains more Vitamin B6Vitamin B6 | +94.8% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +240.9% |
| Contains more Vitamin B3Vitamin B3 | +538.3% |
| 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 B6 | 0.113mg | 0.058mg | 4% |
| Vitamin B2 | 0.022mg | 0.075mg | 4% |
| Potassium | 135mg | 231mg | 3% |
| Polyunsaturated fat | 0.359g | 2% | |
| Fats | 1.58g | 0.55g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Calcium | 47mg | 53mg | 1% |
| Copper | 0.149mg | 0.139mg | 1% |
| Phosphorus | 148mg | 156mg | 1% |
| Vitamin C | 1mg | 1% | |
| Calories | 102kcal | 105kcal | 0% |
| Carbs | 18.69g | 18.34g | 0% |
| Net carbs | 16.59g | 11.94g | N/A |
| 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% |
| Contains more OtherOther | +37.7% |
~equal in
Carbs
~18.34g
~equal in
Water
~72.51g
