Amaranth vs. Black gram — In-Depth Nutrition Comparison
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A recap on the differences between amaranth and black gram
- Amaranth has less copper, iron, fiber, folate, magnesium, phosphorus, manganese, potassium, zinc, and vitamin B1.
- Black gram covers your daily copper needs 92% more than amaranth.
- The glycemic index of amaranth is higher.
Food varieties used in this article are Amaranth grain, cooked and Mungo beans, mature seeds, raw.
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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 less SodiumSodium | -84.2% |
| Contains more MagnesiumMagnesium | +310.8% |
| Contains more CalciumCalcium | +193.6% |
| Contains more PotassiumPotassium | +628.1% |
| Contains more IronIron | +260.5% |
| Contains more CopperCopper | +558.4% |
| Contains more ZincZinc | +289.5% |
| Contains more PhosphorusPhosphorus | +156.1% |
| Contains more ManganeseManganese | +78.8% |
| Contains more SeleniumSelenium | +49.1% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1720% |
| Contains more Vitamin B2Vitamin B2 | +1054.5% |
| Contains more Vitamin B3Vitamin B3 | +515.7% |
| Contains more Vitamin B6Vitamin B6 | +148.7% |
| Contains more FolateFolate | +881.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.149mg | 0.981mg | 92% |
| Iron | 2.1mg | 7.57mg | 68% |
| Fiber | 2.1g | 18.3g | 65% |
| Folate | 22µg | 216µg | 49% |
| Magnesium | 65mg | 267mg | 48% |
| Protein | 3.8g | 25.21g | 43% |
| Phosphorus | 148mg | 379mg | 33% |
| Manganese | 0.854mg | 1.527mg | 29% |
| Potassium | 135mg | 983mg | 25% |
| Zinc | 0.86mg | 3.35mg | 23% |
| Vitamin B1 | 0.015mg | 0.273mg | 22% |
| Vitamin B2 | 0.022mg | 0.254mg | 18% |
| Vitamin B5 | 0.906mg | 18% | |
| Vitamin B6 | 0.113mg | 0.281mg | 13% |
| Carbs | 18.69g | 58.99g | 13% |
| Calories | 102kcal | 341kcal | 12% |
| Calcium | 47mg | 138mg | 9% |
| Vitamin B3 | 0.235mg | 1.447mg | 8% |
| Starch | 16.23g | 7% | |
| Polyunsaturated fat | 1.071g | 7% | |
| Selenium | 5.5µg | 8.2µg | 5% |
| Vitamin E | 0.19mg | 1% | |
| Sodium | 6mg | 38mg | 1% |
| Saturated fat | 0.114g | 1% | |
| Fats | 1.58g | 1.64g | 0% |
| Net carbs | 16.59g | 40.69g | N/A |
| Vitamin A | 1µg | 0% | |
| Monounsaturated fat | 0.085g | 0% | |
| Tryptophan | 0.263mg | 0% | |
| Threonine | 0.875mg | 0% | |
| Isoleucine | 1.287mg | 0% | |
| Leucine | 2.089mg | 0% | |
| Lysine | 1.674mg | 0% | |
| Methionine | 0.367mg | 0% | |
| Phenylalanine | 1.473mg | 0% | |
| Valine | 1.416mg | 0% | |
| Histidine | 0.706mg | 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:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
| Contains more WaterWater | +595.9% |
| Contains more ProteinProtein | +563.4% |
| Contains more CarbsCarbs | +215.6% |
| Contains more OtherOther | +336.4% |
~equal in
Fats
~1.64g