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Amaranth vs. Pinto beans — In-Depth Nutrition Comparison

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A recap on the differences between amaranth and pinto beans

  • Amaranth has more manganese; however, pinto beans is higher in folate, fiber, vitamin B1, vitamin B6, potassium, copper, and vitamin E.
  • Pinto beans covers your daily folate needs 38% more than amaranth.
  • Pinto beans contains 2 times less manganese than amaranth. Amaranth contains 0.854mg of manganese, while pinto beans contains 0.453mg.
  • The glycemic index of amaranth is higher.

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

Infographic

Amaranth vs Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more MagnesiumMagnesium +30%
Contains more ManganeseManganese +88.5%
Contains more PotassiumPotassium +223%
Contains more CopperCopper +47%
Contains more ZincZinc +14%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +12.7%
~equal in Calcium ~46mg
~equal in Iron ~2.09mg
~equal in Phosphorus ~147mg

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin EVitamin E +394.7%
Contains more Vitamin B1Vitamin B1 +1186.7%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B6Vitamin B6 +102.7%
Contains more FolateFolate +681.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Pinto beans DV% diff.
Folate 22µg 172µg 38%
Fiber 2.1g 9g 28%
Manganese 0.854mg 0.453mg 17%
Vitamin B1 0.015mg 0.193mg 15%
Protein 3.8g 9.01g 10%
Potassium 135mg 436mg 9%
Vitamin B6 0.113mg 0.229mg 9%
Copper 0.149mg 0.219mg 8%
Choline 35.3mg 6%
Vitamin E 0.19mg 0.94mg 5%
Magnesium 65mg 50mg 4%
Vitamin B5 0.21mg 4%
Carbs 18.69g 26.22g 3%
Vitamin K 3.5µg 3%
Vitamin B2 0.022mg 0.062mg 3%
Polyunsaturated fat 0.235g 2%
Calories 102kcal 143kcal 2%
Saturated fat 0.136g 1%
Fats 1.58g 0.65g 1%
Selenium 5.5µg 6.2µg 1%
Zinc 0.86mg 0.98mg 1%
Vitamin B3 0.235mg 0.318mg 1%
Vitamin C 0.8mg 1%
Net carbs 16.59g 17.22g N/A
Calcium 47mg 46mg 0%
Iron 2.1mg 2.09mg 0%
Sugar 0.34g N/A
Starch 16.23g 15.15g 0%
Phosphorus 148mg 147mg 0%
Sodium 6mg 1mg 0%
Monounsaturated fat 0.133g 0%
Tryptophan 0.108mg 0%
Threonine 0.331mg 0%
Isoleucine 0.426mg 0%
Leucine 0.765mg 0%
Lysine 0.63mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.531mg 0%
Valine 0.519mg 0%
Histidine 0.247mg 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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more FatsFats +143.1%
Contains more WaterWater +19.4%
Contains more ProteinProtein +137.1%
Contains more CarbsCarbs +40.3%
Contains more OtherOther +51.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.15 g
Sucrose: 0.34 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
~equal in Starch ~15.15g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.