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Amaranth vs. Mung beans — In-Depth Nutrition Comparison

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Summary of differences between amaranth and mung beans

  • Amaranth has more manganese, iron, phosphorus, and selenium, while mung beans have more folate, fiber, and vitamin B1.
  • Mung beans cover your daily need for folate, 34% more than amaranth.
  • Amaranth contains 3 times more manganese than mung beans. While amaranth contains 0.854mg of manganese, mung beans contain only 0.298mg.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 42, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Amaranth grain, cooked and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Amaranth vs Mung 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +74.1%
Contains more IronIron +50%
Contains more PhosphorusPhosphorus +49.5%
Contains more ManganeseManganese +186.6%
Contains more SeleniumSelenium +120%
Contains more PotassiumPotassium +97%
Contains less SodiumSodium -66.7%
~equal in Copper ~0.156mg
~equal in Zinc ~0.84mg

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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more Vitamin B1Vitamin B1 +993.3%
Contains more Vitamin B2Vitamin B2 +177.3%
Contains more Vitamin B3Vitamin B3 +145.5%
Contains more FolateFolate +622.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Mung beans DV% diff.
Folate 22µg 159µg 34%
Manganese 0.854mg 0.298mg 24%
Fiber 2.1g 7.6g 22%
Vitamin B1 0.015mg 0.164mg 12%
Iron 2.1mg 1.4mg 9%
Vitamin B5 0.41mg 8%
Phosphorus 148mg 99mg 7%
Starch 16.23g 7%
Protein 3.8g 7.02g 6%
Selenium 5.5µg 2.5µg 5%
Choline 29.4mg 5%
Potassium 135mg 266mg 4%
Magnesium 65mg 48mg 4%
Vitamin B6 0.113mg 0.067mg 4%
Vitamin B2 0.022mg 0.061mg 3%
Vitamin B3 0.235mg 0.577mg 2%
Calcium 47mg 27mg 2%
Vitamin K 2.7µg 2%
Fats 1.58g 0.38g 2%
Copper 0.149mg 0.156mg 1%
Saturated fat 0.116g 1%
Polyunsaturated fat 0.128g 1%
Vitamin C 1mg 1%
Calories 102kcal 105kcal 0%
Carbs 18.69g 19.15g 0%
Net carbs 16.59g 11.55g N/A
Sugar 2g N/A
Zinc 0.86mg 0.84mg 0%
Sodium 6mg 2mg 0%
Vitamin E 0.19mg 0.15mg 0%
Vitamin A 1µg 0%
Monounsaturated fat 0.054g 0%
Tryptophan 0.076mg 0%
Threonine 0.23mg 0%
Isoleucine 0.297mg 0%
Leucine 0.544mg 0%
Lysine 0.49mg 0%
Methionine 0.084mg 0%
Phenylalanine 0.425mg 0%
Valine 0.364mg 0%
Histidine 0.205mg 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% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more FatsFats +315.8%
Contains more ProteinProtein +84.7%
~equal in Carbs ~19.15g
~equal in Water ~72.66g
~equal in Other ~0.79g

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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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.