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  6. Amaranth grain vs. Soybean

Amaranth grain vs. Soybean — In-Depth Nutrition Comparison

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Differences between Amaranth grain and Soybean

  • Amaranth grain contains less Iron, Copper, Vitamin B2, Fiber, Phosphorus, Vitamin B1, Potassium, Vitamin B6, Folate, and Calcium than Soybean.
  • Soybean's daily need coverage for Iron is 38% higher.

The food types used in this comparison are Amaranth grain, cooked and Soybeans, mature cooked, boiled, without salt.

Infographic

Amaranth grain vs Soybean 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.
Amaranth grain
Amaranth grain
1
:
9
Soybean
Soybean
Contains more Calcium +117%
Contains more Iron +144.8%
Contains more Magnesium +32.3%
Contains more Phosphorus +65.5%
Contains more Potassium +281.5%
Contains less Sodium -83.3%
Contains more Zinc +33.7%
Contains more Copper +173.2%
Contains more Selenium +32.7%
Equal in Manganese - 0.824
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +117%
Contains more Iron +144.8%
Contains more Magnesium +32.3%
Contains more Phosphorus +65.5%
Contains more Potassium +281.5%
Contains less Sodium -83.3%
Contains more Zinc +33.7%
Contains more Copper +173.2%
Contains more Selenium +32.7%
Equal in Manganese - 0.824

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.
Amaranth grain
Amaranth grain
0
:
12
Soybean
Soybean
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +1195.5%
Contains more Vitamin B3 +69.8%
Contains more Vitamin B6 +107.1%
Contains more Folate +145.5%
Amaranth grain
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +1195.5%
Contains more Vitamin B3 +69.8%
Contains more Vitamin B6 +107.1%
Contains more Folate +145.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
2
:
3
Soybean
Soybean
Contains more Carbs +123.6%
Contains more Water +20.2%
Contains more Protein +379.2%
Contains more Fats +467.7%
Contains more Other +148.1%
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +123.6%
Contains more Water +20.2%
Contains more Protein +379.2%
Contains more Fats +467.7%
Contains more Other +148.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Soybean
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Soybean Opinion
Net carbs 16.59g 2.36g Amaranth grain
Protein 3.8g 18.21g Soybean
Fats 1.58g 8.97g Soybean
Carbs 18.69g 8.36g Amaranth grain
Calories 102kcal 172kcal Soybean
Starch 16.23g Amaranth grain
Sugar 3g Amaranth grain
Fiber 2.1g 6g Soybean
Calcium 47mg 102mg Soybean
Iron 2.1mg 5.14mg Soybean
Magnesium 65mg 86mg Soybean
Phosphorus 148mg 245mg Soybean
Potassium 135mg 515mg Soybean
Sodium 6mg 1mg Soybean
Zinc 0.86mg 1.15mg Soybean
Copper 0.149mg 0.407mg Soybean
Manganese 0.854mg 0.824mg Amaranth grain
Selenium 5.5µg 7.3µg Soybean
Vitamin A 9IU Soybean
Vitamin E 0.19mg 0.35mg Soybean
Vitamin C 1.7mg Soybean
Vitamin B1 0.015mg 0.155mg Soybean
Vitamin B2 0.022mg 0.285mg Soybean
Vitamin B3 0.235mg 0.399mg Soybean
Vitamin B5 0.179mg Soybean
Vitamin B6 0.113mg 0.234mg Soybean
Folate 22µg 54µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 1.297g Amaranth grain
Monounsaturated Fat 1.981g Soybean
Polyunsaturated fat 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth grain
23%
Soybean
Minerals Daily Need Coverage Score
43%
Amaranth grain
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 83)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3g)
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 - 1.297g)
Which food is cheaper?
Amaranth grain
Amaranth grain is cheaper (difference - $0.4)

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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.