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Amaranth grain vs Refried beans - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Refried beans

  • Amaranth grain has more Manganese, Iron, Phosphorus, and Magnesium, however Refried beans are higher in Fiber, Potassium, and Vitamin B1.
  • Amaranth grain covers your daily Manganese needs 25% more than Refried beans.
  • Refried beans contain 2 times less Magnesium than Amaranth grain. Amaranth grain contains 65mg of Magnesium, while Refried beans contain 35mg.
  • Amaranth grain has less Sodium.

Food varieties used in this article are Amaranth grain, cooked and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Amaranth grain vs Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Amaranth grain
Amaranth grain
7
:
1
Refried beans
Refried beans
Contains more Iron +45.8%
Contains more Calcium +62.1%
Contains more Magnesium +85.7%
Contains more Copper +15.5%
Contains more Zinc +48.3%
Contains more Phosphorus +60.9%
Contains less Sodium -98.4%
Contains more Potassium +136.3%
Amaranth grain
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Refried beans
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +45.8%
Contains more Calcium +62.1%
Contains more Magnesium +85.7%
Contains more Copper +15.5%
Contains more Zinc +48.3%
Contains more Phosphorus +60.9%
Contains less Sodium -98.4%
Contains more Potassium +136.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Amaranth grain
Amaranth grain
3
:
9
Refried beans
Refried beans
Contains more Vitamin E +111.1%
Contains more Folate +100%
Contains more Vitamin B1 +406.7%
Contains more Vitamin B2 +259.1%
Contains more Vitamin B3 +56.2%
Equal in Vitamin B6 - 0.103
Amaranth grain
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Refried beans
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin E +111.1%
Contains more Folate +100%
Contains more Vitamin B1 +406.7%
Contains more Vitamin B2 +259.1%
Contains more Vitamin B3 +56.2%
Equal in Vitamin B6 - 0.103

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
10
Refried beans
Mineral Summary Score
36
Amaranth grain
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
30%
Refried beans
Carbohydrates
19%
Amaranth grain
14%
Refried beans
Fats
7%
Amaranth grain
9%
Refried beans

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Refried beans
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 59)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3)
Which food is richer in vitamins?
Refried beans
Refried 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 - 0.54g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.631g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

All nutrients comparison - raw data values

Nutrient Amaranth grain Refried beans Opinion
Calories 102 90 Amaranth grain
Protein 3.8 4.98 Refried beans
Fats 1.58 2.01 Refried beans
Vitamin C 6 Refried beans
Net carbs 16.59000015258789 9.850000381469727 Amaranth grain
Carbs 18.69 13.55 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Refried beans
Iron 2.1 1.44 Amaranth grain
Calcium 47 29 Amaranth grain
Potassium 135 319 Refried beans
Magnesium 65 35 Amaranth grain
Sugar 0.54 Amaranth grain
Fiber 2.1 3.7 Refried beans
Copper 0.149 0.129 Amaranth grain
Zinc 0.86 0.58 Amaranth grain
Starch 16.23 7.43 Amaranth grain
Phosphorus 148 92 Amaranth grain
Sodium 6 370 Amaranth grain
Vitamin A 0 Refried beans
Vitamin E 0.19 0.09 Amaranth grain
Vitamin D 0 Refried beans
Vitamin B1 0.015 0.076 Refried beans
Vitamin B2 0.022 0.079 Refried beans
Vitamin B3 0.235 0.367 Refried beans
Vitamin B5 0.189 Refried beans
Vitamin B6 0.113 0.103 Amaranth grain
Vitamin B12 0 Refried beans
Vitamin K 2.1 Refried beans
Folate 22 11 Amaranth grain
Trans Fat 0.016 Amaranth grain
Saturated Fat 0.631 Amaranth grain
Monounsaturated Fat 0.601 Refried beans
Polyunsaturated fat 0.543 Refried beans
Tryptophan 0.065 Refried beans
Threonine 0.231 Refried beans
Isoleucine 0.242 Refried beans
Leucine 0.438 Refried beans
Lysine 0.377 Refried beans
Methionine 0.083 Refried beans
Phenylalanine 0.297 Refried beans
Valine 0.287 Refried beans
Histidine 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.