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Amaranth grain vs Black gram - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Black gram

  • Amaranth grain 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 grain.

Food varieties used in this article are Amaranth grain, cooked and Mungo beans, mature seeds, raw.

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
Amaranth grain
Amaranth grain
1
:
7
Black gram
Black gram
Contains less Sodium -84.2%
Contains more Iron +260.5%
Contains more Calcium +193.6%
Contains more Potassium +628.1%
Contains more Magnesium +310.8%
Contains more Copper +558.4%
Contains more Zinc +289.5%
Contains more Phosphorus +156.1%
Amaranth grain
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains less Sodium -84.2%
Contains more Iron +260.5%
Contains more Calcium +193.6%
Contains more Potassium +628.1%
Contains more Magnesium +310.8%
Contains more Copper +558.4%
Contains more Zinc +289.5%
Contains more Phosphorus +156.1%

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
Amaranth grain
Amaranth grain
1
:
10
Black gram
Black gram
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +1054.5%
Contains more Vitamin B3 +515.7%
Contains more Vitamin B6 +148.7%
Contains more Folate +881.8%
Amaranth grain
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%
Black gram
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +1054.5%
Contains more Vitamin B3 +515.7%
Contains more Vitamin B6 +148.7%
Contains more Folate +881.8%

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
36
Black gram
Mineral Summary Score
36
Amaranth grain
149
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
151%
Black gram
Carbohydrates
19%
Amaranth grain
59%
Black gram
Fats
7%
Amaranth grain
8%
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 minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 minerals?
Black gram
Black gram is relatively richer in minerals
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 contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.114g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Amaranth grain Black gram Opinion
Calories 102 341 Black gram
Protein 3.8 25.21 Black gram
Fats 1.58 1.64 Black gram
Vitamin C 0 Black gram
Carbs 18.69 58.99 Black gram
Cholesterol 0 Amaranth grain
Vitamin D 0 Black gram
Iron 2.1 7.57 Black gram
Calcium 47 138 Black gram
Potassium 135 983 Black gram
Magnesium 65 267 Black gram
Sugar
Fiber 2.1 18.3 Black gram
Copper 0.149 0.981 Black gram
Zinc 0.86 3.35 Black gram
Starch 16.23 Amaranth grain
Phosphorus 148 379 Black gram
Sodium 6 38 Amaranth grain
Vitamin A 23 Black gram
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Black gram
Vitamin B1 0.015 0.273 Black gram
Vitamin B2 0.022 0.254 Black gram
Vitamin B3 0.235 1.447 Black gram
Vitamin B5 0.906 Black gram
Vitamin B6 0.113 0.281 Black gram
Vitamin B12 0 Black gram
Vitamin K
Folate 22 216 Black gram
Trans Fat 0 Amaranth grain
Saturated Fat 0.114 Amaranth grain
Monounsaturated Fat 0.085 Black gram
Polyunsaturated fat 1.071 Black gram
Tryptophan 0.263 Black gram
Threonine 0.875 Black gram
Isoleucine 1.287 Black gram
Leucine 2.089 Black gram
Lysine 1.674 Black gram
Methionine 0.367 Black gram
Phenylalanine 1.473 Black gram
Valine 1.416 Black gram
Histidine 0.706 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/174259/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.