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Amaranth vs. Chickpeas — In-Depth Nutrition Comparison

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How are amaranth and chickpeas different?

  • Chickpeas have more folate, copper, fiber, iron, vitamin B1, manganese, and zinc than amaranth.
  • Daily need coverage for folate for chickpeas is 38% higher.
  • Chickpeas have a lower glycemic index (36) than amaranth (97).

Amaranth grain, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are the varieties used in this article.

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Amaranth vs Chickpeas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +35.4%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +48.6%
Contains more PotassiumPotassium +115.6%
Contains more IronIron +37.6%
Contains more CopperCopper +136.2%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +13.5%
Contains more ManganeseManganese +20.6%
~equal in Calcium ~49mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +673.3%
Contains more Vitamin B2Vitamin B2 +186.4%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B6Vitamin B6 +23%
Contains more FolateFolate +681.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Chickpeas DV% diff.
Folate 22µg 172µg 38%
Copper 0.149mg 0.352mg 23%
Fiber 2.1g 7.6g 22%
Protein 3.8g 8.86g 10%
Iron 2.1mg 2.89mg 10%
Polyunsaturated fat 1.156g 8%
Choline 42.8mg 8%
Vitamin B1 0.015mg 0.116mg 8%
Manganese 0.854mg 1.03mg 8%
Starch 16.23g 7%
Vitamin B5 0.286mg 6%
Zinc 0.86mg 1.53mg 6%
Potassium 135mg 291mg 5%
Magnesium 65mg 48mg 4%
Vitamin B2 0.022mg 0.063mg 3%
Vitamin K 4µg 3%
Calories 102kcal 164kcal 3%
Selenium 5.5µg 3.7µg 3%
Carbs 18.69g 27.42g 3%
Phosphorus 148mg 168mg 3%
Fats 1.58g 2.59g 2%
Vitamin B3 0.235mg 0.526mg 2%
Vitamin B6 0.113mg 0.139mg 2%
Vitamin E 0.19mg 0.35mg 1%
Monounsaturated fat 0.583g 1%
Vitamin C 1.3mg 1%
Saturated fat 0.269g 1%
Net carbs 16.59g 19.82g N/A
Calcium 47mg 49mg 0%
Sugar 4.8g N/A
Sodium 6mg 7mg 0%
Vitamin A 1µg 0%
Tryptophan 0.085mg 0%
Threonine 0.329mg 0%
Isoleucine 0.38mg 0%
Leucine 0.631mg 0%
Lysine 0.593mg 0%
Methionine 0.116mg 0%
Phenylalanine 0.475mg 0%
Valine 0.372mg 0%
Histidine 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +24.8%
Contains more ProteinProtein +133.2%
Contains more FatsFats +63.9%
Contains more CarbsCarbs +46.7%
Contains more OtherOther +19.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.