Amaranth vs. Soybean — In-Depth Nutrition Comparison
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Differences between amaranth and soybeans
- Amaranth contains less iron, copper, vitamin B2, fiber, phosphorus, vitamin B1, potassium, vitamin B6, folate, and calcium than soybeans.
- Soybeans' daily need coverage for iron is 38% higher.
- Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of amaranth is 97.
The food types used in this comparison are Amaranth grain, cooked and Soybeans, mature cooked, boiled, without salt.
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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 | +32.3% |
| Contains more CalciumCalcium | +117% |
| Contains more PotassiumPotassium | +281.5% |
| Contains more IronIron | +144.8% |
| Contains more CopperCopper | +173.2% |
| Contains more ZincZinc | +33.7% |
| Contains more PhosphorusPhosphorus | +65.5% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +32.7% |
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 | +84.2% |
| Contains more Vitamin B1Vitamin B1 | +933.3% |
| Contains more Vitamin B2Vitamin B2 | +1195.5% |
| Contains more Vitamin B3Vitamin B3 | +69.8% |
| Contains more Vitamin B6Vitamin B6 | +107.1% |
| Contains more FolateFolate | +145.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 5.14mg | 38% |
| Polyunsaturated fat | 5.064g | 34% | |
| Copper | 0.149mg | 0.407mg | 29% |
| Protein | 3.8g | 18.21g | 29% |
| Vitamin B2 | 0.022mg | 0.285mg | 20% |
| Vitamin K | 19.2µg | 16% | |
| Fiber | 2.1g | 6g | 16% |
| Phosphorus | 148mg | 245mg | 14% |
| Vitamin B1 | 0.015mg | 0.155mg | 12% |
| Potassium | 135mg | 515mg | 11% |
| Fats | 1.58g | 8.97g | 11% |
| Vitamin B6 | 0.113mg | 0.234mg | 9% |
| Choline | 47.5mg | 9% | |
| Folate | 22µg | 54µg | 8% |
| Starch | 16.23g | 7% | |
| Calcium | 47mg | 102mg | 6% |
| Saturated fat | 1.297g | 6% | |
| Magnesium | 65mg | 86mg | 5% |
| Monounsaturated fat | 1.981g | 5% | |
| Vitamin B5 | 0.179mg | 4% | |
| Calories | 102kcal | 172kcal | 4% |
| Selenium | 5.5µg | 7.3µg | 3% |
| Zinc | 0.86mg | 1.15mg | 3% |
| Carbs | 18.69g | 8.36g | 3% |
| Vitamin C | 1.7mg | 2% | |
| Vitamin E | 0.19mg | 0.35mg | 1% |
| Manganese | 0.854mg | 0.824mg | 1% |
| Vitamin B3 | 0.235mg | 0.399mg | 1% |
| Net carbs | 16.59g | 2.36g | N/A |
| Sugar | 3g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Tryptophan | 0.242mg | 0% | |
| Threonine | 0.723mg | 0% | |
| Isoleucine | 0.807mg | 0% | |
| Leucine | 1.355mg | 0% | |
| Lysine | 1.108mg | 0% | |
| Methionine | 0.224mg | 0% | |
| Phenylalanine | 0.869mg | 0% | |
| Valine | 0.831mg | 0% | |
| Histidine | 0.449mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +123.6% |
| Contains more WaterWater | +20.2% |
| Contains more ProteinProtein | +379.2% |
| Contains more FatsFats | +467.7% |
| Contains more OtherOther | +148.1% |
