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  6. Amaranth grain vs. Fava beans

Amaranth grain vs. Fava beans — In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Fava beans

  • Amaranth grain has more Manganese, Iron, Selenium, and Magnesium, however, Fava beans is higher in Folate, Fiber, Copper, Vitamin B1, and Vitamin B2.
  • Fava beans covers your daily Folate needs 21% more than Amaranth grain.
  • Fava beans contains 2 times less Selenium than Amaranth grain. Amaranth grain contains 5.5µg of Selenium, while Fava beans contains 2.6µg.

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

Infographic

Amaranth grain vs Fava beans infographic
Infographic link

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% 0.9% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Fava beans
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Fava beans Opinion
Calories 102kcal 110kcal Fava beans
Protein 3.8g 7.6g Fava beans
Fats 1.58g 0.4g Amaranth grain
Vitamin C 0.3mg Fava beans
Net carbs 16.59g 14.25g Amaranth grain
Carbs 18.69g 19.65g Fava beans
Magnesium 65mg 43mg Amaranth grain
Calcium 47mg 36mg Amaranth grain
Potassium 135mg 268mg Fava beans
Iron 2.1mg 1.5mg Amaranth grain
Sugar 1.82g Amaranth grain
Fiber 2.1g 5.4g Fava beans
Copper 0.149mg 0.259mg Fava beans
Zinc 0.86mg 1.01mg Fava beans
Starch 16.23g Amaranth grain
Phosphorus 148mg 125mg Amaranth grain
Sodium 6mg 5mg Fava beans
Vitamin A 15IU Fava beans
Vitamin A 1µg Fava beans
Vitamin E 0.19mg 0.02mg Amaranth grain
Manganese 0.854mg 0.421mg Amaranth grain
Selenium 5.5µg 2.6µg Amaranth grain
Vitamin B1 0.015mg 0.097mg Fava beans
Vitamin B2 0.022mg 0.089mg Fava beans
Vitamin B3 0.235mg 0.711mg Fava beans
Vitamin B5 0.157mg Fava beans
Vitamin B6 0.113mg 0.072mg Amaranth grain
Vitamin K 2.9µg Fava beans
Folate 22µg 104µg Fava beans
Choline 30.6mg Fava beans
Saturated Fat 0.066g Amaranth grain
Monounsaturated Fat 0.079g Fava beans
Polyunsaturated fat 0.164g Fava beans
Tryptophan 0.072mg Fava beans
Threonine 0.27mg Fava beans
Isoleucine 0.306mg Fava beans
Leucine 0.572mg Fava beans
Lysine 0.486mg Fava beans
Methionine 0.062mg Fava beans
Phenylalanine 0.321mg Fava beans
Valine 0.338mg Fava beans
Histidine 0.193mg Fava beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Fava beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth grain
14%
Fava beans
Minerals Daily Need Coverage Score
43%
Amaranth grain
36%
Fava beans

Comparison summary

Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Fava beans
Fava beans is lower in glycemic index (difference - 18)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $3)
Which food is richer in vitamins?
Fava beans
Fava beans is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.066g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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 grain - 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.