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Amaranth vs. Fava beans — In-Depth Nutrition Comparison

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A recap on the differences between amaranth and fava beans

  • Amaranth has more manganese, iron, selenium, and magnesium; however, fava beans are higher in folate, fiber, copper, vitamin B1, and vitamin B2.
  • Fava beans cover your daily folate needs 21% more than amaranth.
  • Fava beans contain 2 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while fava beans contain 2.6µg.
  • The glycemic index of amaranth is higher.

Food varieties used in this article are Amaranth grain, cooked and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Amaranth vs Fava beans 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +51.2%
Contains more CalciumCalcium +30.6%
Contains more IronIron +40%
Contains more PhosphorusPhosphorus +18.4%
Contains more ManganeseManganese +102.9%
Contains more SeleniumSelenium +111.5%
Contains more PotassiumPotassium +98.5%
Contains more CopperCopper +73.8%
Contains more ZincZinc +17.4%
Contains less SodiumSodium -16.7%

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin B1Vitamin B1 +546.7%
Contains more Vitamin B2Vitamin B2 +304.5%
Contains more Vitamin B3Vitamin B3 +202.6%
Contains more FolateFolate +372.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Fava beans DV% diff.
Folate 22µg 104µg 21%
Manganese 0.854mg 0.421mg 19%
Fiber 2.1g 5.4g 13%
Copper 0.149mg 0.259mg 12%
Iron 2.1mg 1.5mg 8%
Protein 3.8g 7.6g 8%
Vitamin B1 0.015mg 0.097mg 7%
Starch 16.23g 7%
Choline 30.6mg 6%
Selenium 5.5µg 2.6µg 5%
Vitamin B2 0.022mg 0.089mg 5%
Magnesium 65mg 43mg 5%
Potassium 135mg 268mg 4%
Vitamin B3 0.235mg 0.711mg 3%
Phosphorus 148mg 125mg 3%
Vitamin B6 0.113mg 0.072mg 3%
Vitamin B5 0.157mg 3%
Vitamin K 2.9µg 2%
Fats 1.58g 0.4g 2%
Zinc 0.86mg 1.01mg 1%
Calcium 47mg 36mg 1%
Vitamin E 0.19mg 0.02mg 1%
Polyunsaturated fat 0.164g 1%
Calories 102kcal 110kcal 0%
Vitamin C 0.3mg 0%
Carbs 18.69g 19.65g 0%
Net carbs 16.59g 14.25g N/A
Sugar 1.82g N/A
Sodium 6mg 5mg 0%
Vitamin A 1µg 0%
Saturated fat 0.066g 0%
Monounsaturated fat 0.079g 0%
Tryptophan 0.072mg 0%
Threonine 0.27mg 0%
Isoleucine 0.306mg 0%
Leucine 0.572mg 0%
Lysine 0.486mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.321mg 0%
Valine 0.338mg 0%
Histidine 0.193mg 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
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more FatsFats +295%
Contains more ProteinProtein +100%
~equal in Carbs ~19.65g
~equal in Water ~71.54g
~equal in Other ~0.81g

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.