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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.

Infographic

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 Phosphorus - 156
Equal in Zinc - 0.83
Equal in Copper - 0.139
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
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 Phosphorus - 156
Equal in Zinc - 0.83
Equal in Copper - 0.139

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 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 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Black gram Opinion
Net carbs 16.59g 11.94g Amaranth grain
Protein 3.8g 7.54g Black gram
Fats 1.58g 0.55g Amaranth grain
Carbs 18.69g 18.34g Amaranth grain
Calories 102kcal 105kcal Black gram
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 2.01g Amaranth grain
Fiber 2.1g 6.4g Black gram
Calcium 47mg 53mg Black gram
Iron 2.1mg 1.75mg Amaranth grain
Magnesium 65mg 63mg Amaranth grain
Phosphorus 148mg 156mg Black gram
Potassium 135mg 231mg Black gram
Sodium 6mg 7mg Amaranth grain
Zinc 0.86mg 0.83mg Amaranth grain
Copper 0.149mg 0.139mg Amaranth grain
Vitamin A IU 31IU Black gram
Vitamin E 0.19mg 0.15mg Amaranth grain
Vitamin D IU 0IU Black gram
Vitamin D µg 0µg Black gram
Vitamin C mg 1mg Black gram
Vitamin B1 0.015mg 0.15mg Black gram
Vitamin B2 0.022mg 0.075mg Black gram
Vitamin B3 0.235mg 1.5mg Black gram
Vitamin B5 mg 0.433mg Black gram
Vitamin B6 0.113mg 0.058mg Amaranth grain
Folate 22µg 94µg Black gram
Vitamin B12 µg 0µg Black gram
Vitamin K µg 2.7µg Black gram
Tryptophan mg 0.078mg Black gram
Threonine mg 0.262mg Black gram
Isoleucine mg 0.385mg Black gram
Leucine mg 0.625mg Black gram
Lysine mg 0.5mg Black gram
Methionine mg 0.11mg Black gram
Phenylalanine mg 0.44mg Black gram
Valine mg 0.423mg Black gram
Histidine mg 0.211mg Black gram
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.038g Amaranth grain
Monounsaturated Fat g 0.029g Black gram
Polyunsaturated fat g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Black gram
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
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

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 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 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 - 0.038g)
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.

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.