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  6. Amaranth vs. Refried beans

Amaranth vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between amaranth and refried beans

  • Amaranth has more manganese, iron, phosphorus, and magnesium; however, refried beans are higher in fiber, potassium, and vitamin B1.
  • Amaranth covers your daily manganese needs 25% more than refried beans.
  • Refried beans contain 2 times less magnesium than amaranth. Amaranth contains 65mg of magnesium, while refried beans contain 35mg.
  • Amaranth has less sodium.
  • The glycemic index of amaranth is higher.

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

Infographic

Amaranth vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +62.1%
Contains more IronIron +45.8%
Contains more CopperCopper +15.5%
Contains more ZincZinc +48.3%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +195.5%
Contains more PotassiumPotassium +136.3%
~equal in Selenium ~5.8µg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +111.1%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more Vitamin B2Vitamin B2 +259.1%
Contains more Vitamin B3Vitamin B3 +56.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.103mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Refried beans DV% diff.
Manganese 0.854mg 0.289mg 25%
Histidine 153mg 22%
Sodium 6mg 370mg 16%
Phosphorus 148mg 92mg 8%
Iron 2.1mg 1.44mg 8%
Magnesium 65mg 35mg 7%
Vitamin C 6mg 7%
Fiber 2.1g 3.7g 6%
Potassium 135mg 319mg 5%
Vitamin B1 0.015mg 0.076mg 5%
Vitamin B5 0.189mg 4%
Choline 21.2mg 4%
Vitamin B2 0.022mg 0.079mg 4%
Starch 16.23g 7.43g 4%
Polyunsaturated fat 0.543g 4%
Zinc 0.86mg 0.58mg 3%
Saturated fat 0.631g 3%
Folate 22µg 11µg 3%
Protein 3.8g 4.98g 2%
Copper 0.149mg 0.129mg 2%
Vitamin K 2.1µg 2%
Monounsaturated fat 0.601g 2%
Calcium 47mg 29mg 2%
Carbs 18.69g 13.55g 2%
Calories 102kcal 90kcal 1%
Vitamin B3 0.235mg 0.367mg 1%
Vitamin B6 0.113mg 0.103mg 1%
Fats 1.58g 2.01g 1%
Selenium 5.5µg 5.8µg 1%
Vitamin E 0.19mg 0.09mg 1%
Net carbs 16.59g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +37.9%
Contains more ProteinProtein +31.1%
Contains more FatsFats +27.2%
Contains more OtherOther +122.1%
~equal in Water ~77.75g

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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +118.4%
Contains more SucroseSucrose +∞%
~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. 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.