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Amaranth vs. French beans — In-Depth Nutrition Comparison

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A recap on the differences between amaranth and french beans

  • Amaranth has more manganese, iron, selenium, and phosphorus; however, french beans is higher in fiber, folate, vitamin B1, and potassium.
  • French beans covers your daily fiber needs 29% more than amaranth.
  • French beans contains 5 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while french beans contains 1.2µg.
  • The glycemic index of amaranth is higher.

Food varieties used in this article are Amaranth grain, cooked and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Amaranth vs French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more MagnesiumMagnesium +16.1%
Contains more IronIron +94.4%
Contains more CopperCopper +29.6%
Contains more ZincZinc +34.4%
Contains more PhosphorusPhosphorus +45.1%
Contains more ManganeseManganese +123.6%
Contains more SeleniumSelenium +358.3%
Contains more CalciumCalcium +34%
Contains more PotassiumPotassium +174.1%
~equal in Sodium ~6mg

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% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more Vitamin B3Vitamin B3 +132.3%
Contains more FolateFolate +240.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.105mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth French beans DV% diff.
Fiber 2.1g 9.4g 29%
Manganese 0.854mg 0.382mg 21%
Iron 2.1mg 1.08mg 13%
Folate 22µg 75µg 13%
Vitamin B1 0.015mg 0.13mg 10%
Selenium 5.5µg 1.2µg 8%
Starch 16.23g 7%
Potassium 135mg 370mg 7%
Phosphorus 148mg 102mg 7%
Protein 3.8g 7.05g 7%
Copper 0.149mg 0.115mg 4%
Vitamin B5 0.222mg 4%
Vitamin B2 0.022mg 0.062mg 3%
Polyunsaturated fat 0.453g 3%
Carbs 18.69g 24.02g 2%
Magnesium 65mg 56mg 2%
Calcium 47mg 63mg 2%
Zinc 0.86mg 0.64mg 2%
Vitamin B3 0.235mg 0.546mg 2%
Vitamin B6 0.113mg 0.105mg 1%
Calories 102kcal 129kcal 1%
Vitamin E 0.19mg 1%
Vitamin C 1.2mg 1%
Fats 1.58g 0.76g 1%
Net carbs 16.59g 14.62g N/A
Sodium 6mg 6mg 0%
Saturated fat 0.083g 0%
Monounsaturated fat 0.052g 0%
Tryptophan 0.083mg 0%
Threonine 0.297mg 0%
Isoleucine 0.311mg 0%
Leucine 0.563mg 0%
Lysine 0.484mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.381mg 0%
Valine 0.369mg 0%
Histidine 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +107.9%
Contains more WaterWater +12.9%
Contains more ProteinProtein +85.5%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +107.8%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.