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Amaranth vs. Lupin Bean — In-Depth Nutrition Comparison

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How are amaranth and lupin Bean different?

  • Amaranth is higher in iron, vitamin B6, manganese, and selenium; however, lupin Bean is richer in vitamin B1, folate, and copper.
  • Daily need coverage for iron for amaranth is 11% higher.
  • Amaranth contains 13 times more vitamin B6 than lupin Bean. While amaranth contains 0.113mg of vitamin B6, lupin Bean contains only 0.009mg.

Amaranth grain, cooked and Lupins, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Amaranth vs Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +20.4%
Contains more IronIron +75%
Contains more PhosphorusPhosphorus +15.6%
Contains more ManganeseManganese +26.3%
Contains more SeleniumSelenium +111.5%
Contains more PotassiumPotassium +81.5%
Contains more CopperCopper +55%
Contains more ZincZinc +60.5%
Contains less SodiumSodium -33.3%
~equal in Calcium ~51mg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +1155.6%
Contains more Vitamin B1Vitamin B1 +793.3%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B3Vitamin B3 +110.6%
Contains more FolateFolate +168.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth Lupin Bean DV% diff.
Protein 3.8g 15.57g 24%
Iron 2.1mg 1.2mg 11%
Vitamin B1 0.015mg 0.134mg 10%
Copper 0.149mg 0.231mg 9%
Folate 22µg 59µg 9%
Manganese 0.854mg 0.676mg 8%
Vitamin B6 0.113mg 0.009mg 8%
Starch 16.23g 7%
Zinc 0.86mg 1.38mg 5%
Selenium 5.5µg 2.6µg 5%
Polyunsaturated fat 0.73g 5%
Vitamin B5 0.188mg 4%
Fiber 2.1g 2.8g 3%
Potassium 135mg 245mg 3%
Phosphorus 148mg 128mg 3%
Magnesium 65mg 54mg 3%
Carbs 18.69g 9.88g 3%
Monounsaturated fat 1.18g 3%
Saturated fat 0.346g 2%
Fats 1.58g 2.92g 2%
Vitamin B2 0.022mg 0.053mg 2%
Vitamin B3 0.235mg 0.495mg 2%
Calories 102kcal 119kcal 1%
Vitamin E 0.19mg 1%
Vitamin C 1.1mg 1%
Net carbs 16.59g 7.08g N/A
Calcium 47mg 51mg 0%
Sodium 6mg 4mg 0%
Tryptophan 0.125mg 0%
Threonine 0.573mg 0%
Isoleucine 0.695mg 0%
Leucine 1.181mg 0%
Lysine 0.832mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.618mg 0%
Valine 0.65mg 0%
Histidine 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +89.2%
Contains more OtherOther +40%
Contains more ProteinProtein +309.7%
Contains more FatsFats +84.8%
~equal in Water ~71.08g

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.