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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +62.1%
Contains more Iron +45.8%
Contains more Magnesium +85.7%
Contains more Phosphorus +60.9%
Contains less Sodium -98.4%
Contains more Zinc +48.3%
Contains more Copper +15.5%
Contains more Potassium +136.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +62.1%
Contains more Iron +45.8%
Contains more Magnesium +85.7%
Contains more Phosphorus +60.9%
Contains less Sodium -98.4%
Contains more Zinc +48.3%
Contains more Copper +15.5%
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
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Refried beans Opinion
Net carbs 16.59g 9.85g Amaranth grain
Protein 3.8g 4.98g Refried beans
Fats 1.58g 2.01g Refried beans
Carbs 18.69g 13.55g Amaranth grain
Calories 102kcal 90kcal Amaranth grain
Starch 16.23g 7.43g Amaranth grain
Fructose g 0g Refried beans
Sugar g 0.54g Amaranth grain
Fiber 2.1g 3.7g Refried beans
Calcium 47mg 29mg Amaranth grain
Iron 2.1mg 1.44mg Amaranth grain
Magnesium 65mg 35mg Amaranth grain
Phosphorus 148mg 92mg Amaranth grain
Potassium 135mg 319mg Refried beans
Sodium 6mg 370mg Amaranth grain
Zinc 0.86mg 0.58mg Amaranth grain
Copper 0.149mg 0.129mg Amaranth grain
Vitamin A IU 0IU Refried beans
Vitamin E 0.19mg 0.09mg Amaranth grain
Vitamin D IU 0IU Refried beans
Vitamin D µg 0µg Refried beans
Vitamin C mg 6mg Refried beans
Vitamin B1 0.015mg 0.076mg Refried beans
Vitamin B2 0.022mg 0.079mg Refried beans
Vitamin B3 0.235mg 0.367mg Refried beans
Vitamin B5 mg 0.189mg Refried beans
Vitamin B6 0.113mg 0.103mg Amaranth grain
Folate 22µg 11µg Amaranth grain
Vitamin B12 µg 0µg Refried beans
Vitamin K µg 2.1µg Refried beans
Tryptophan mg 0.065mg Refried beans
Threonine mg 0.231mg Refried beans
Isoleucine mg 0.242mg Refried beans
Leucine mg 0.438mg Refried beans
Lysine mg 0.377mg Refried beans
Methionine mg 0.083mg Refried beans
Phenylalanine mg 0.297mg Refried beans
Valine mg 0.287mg Refried beans
Histidine mg 153mg Refried beans
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0.016g Amaranth grain
Saturated Fat g 0.631g Amaranth grain
Monounsaturated Fat g 0.601g Refried beans
Polyunsaturated fat g 0.543g Refried beans

Which food is preferable for your diet?

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

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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

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 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 Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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

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.