Amaranth vs. Soup beans — In-Depth Nutrition Comparison
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How are amaranth and soup beans different?
- Amaranth is higher in manganese, phosphorus, magnesium, and iron; however, soup beans are richer in fiber.
- Daily need coverage for manganese for amaranth is 25% higher.
- Amaranth contains 3 times more magnesium than soup beans. While amaranth contains 65mg of magnesium, soup beans contain only 19mg.
- Amaranth has less sodium.
- Soup beans have a lower glycemic index (64) than amaranth (97).
Amaranth grain, cooked and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +242.1% |
| Contains more CalciumCalcium | +46.9% |
| Contains more IronIron | +57.9% |
| Contains more ZincZinc | +95.5% |
| Contains more PhosphorusPhosphorus | +150.8% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +194.5% |
| Contains more PotassiumPotassium | +29.6% |
| Contains more SeleniumSelenium | +25.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +126% |
| Contains more FolateFolate | +83.3% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +197.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.29mg | 25% |
| Sodium | 6mg | 400mg | 17% |
| Phosphorus | 148mg | 59mg | 13% |
| Magnesium | 65mg | 19mg | 11% |
| Iron | 2.1mg | 1.33mg | 10% |
| Fiber | 2.1g | 4.6g | 10% |
| Vitamin A | 81µg | 9% | |
| Starch | 16.23g | 7% | |
| Saturated fat | 1.37g | 6% | |
| Vitamin B6 | 0.113mg | 0.05mg | 5% |
| Vitamin B1 | 0.015mg | 0.06mg | 4% |
| Zinc | 0.86mg | 0.44mg | 4% |
| Monounsaturated fat | 1.58g | 4% | |
| Folate | 22µg | 12µg | 3% |
| Vitamin B3 | 0.235mg | 0.7mg | 3% |
| Selenium | 5.5µg | 6.9µg | 3% |
| Vitamin B2 | 0.022mg | 0.06mg | 3% |
| Polyunsaturated fat | 0.39g | 3% | |
| Protein | 3.8g | 5.19g | 3% |
| Cholesterol | 9mg | 3% | |
| Carbs | 18.69g | 11.16g | 3% |
| Fats | 1.58g | 3.5g | 3% |
| Calcium | 47mg | 32mg | 2% |
| Vitamin C | 1.8mg | 2% | |
| Vitamin E | 0.19mg | 1% | |
| Copper | 0.149mg | 0.16mg | 1% |
| Potassium | 135mg | 175mg | 1% |
| Vitamin B5 | 0.04mg | 1% | |
| Vitamin B12 | 0.03µg | 1% | |
| Calories | 102kcal | 95kcal | 0% |
| Net carbs | 16.59g | 6.56g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +67.5% |
| Contains more ProteinProtein | +36.6% |
| Contains more FatsFats | +121.5% |
| Contains more OtherOther | +97.4% |
~equal in
Water
~78.63g
