Amaranth vs. Soybean raw — In-Depth Nutrition Comparison
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Significant differences between amaranth and soybean raw
- The amount of iron, copper, folate, phosphorus, manganese, vitamin B1, vitamin B2, magnesium, potassium, and zinc in soybean raw is higher than in amaranth.
- Soybean raw covers your daily iron needs 170% more than amaranth.
- Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of soybean raw is 14.
Specific food types used in this comparison are Amaranth grain, cooked and Soybeans, mature seeds, raw.
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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 | +330.8% |
| Contains more CalciumCalcium | +489.4% |
| Contains more PotassiumPotassium | +1231.1% |
| Contains more IronIron | +647.6% |
| Contains more CopperCopper | +1012.8% |
| Contains more ZincZinc | +468.6% |
| Contains more PhosphorusPhosphorus | +375.7% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +194.7% |
| Contains more SeleniumSelenium | +223.6% |
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 | +347.4% |
| Contains more Vitamin B1Vitamin B1 | +5726.7% |
| Contains more Vitamin B2Vitamin B2 | +3854.5% |
| Contains more Vitamin B3Vitamin B3 | +590.6% |
| Contains more Vitamin B6Vitamin B6 | +233.6% |
| Contains more FolateFolate | +1604.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 15.7mg | 170% |
| Copper | 0.149mg | 1.658mg | 168% |
| Folate | 22µg | 375µg | 88% |
| Phosphorus | 148mg | 704mg | 79% |
| Polyunsaturated fat | 11.255g | 75% | |
| Manganese | 0.854mg | 2.517mg | 72% |
| Vitamin B1 | 0.015mg | 0.874mg | 72% |
| Vitamin B2 | 0.022mg | 0.87mg | 65% |
| Protein | 3.8g | 36.49g | 65% |
| Magnesium | 65mg | 280mg | 51% |
| Potassium | 135mg | 1797mg | 49% |
| Vitamin K | 47µg | 39% | |
| Zinc | 0.86mg | 4.89mg | 37% |
| Fiber | 2.1g | 9.3g | 29% |
| Fats | 1.58g | 19.94g | 28% |
| Calcium | 47mg | 277mg | 23% |
| Selenium | 5.5µg | 17.8µg | 22% |
| Choline | 115.9mg | 21% | |
| Vitamin B6 | 0.113mg | 0.377mg | 20% |
| Calories | 102kcal | 446kcal | 17% |
| Vitamin B5 | 0.793mg | 16% | |
| Saturated fat | 2.884g | 13% | |
| Monounsaturated fat | 4.404g | 11% | |
| Vitamin B3 | 0.235mg | 1.623mg | 9% |
| Vitamin C | 6mg | 7% | |
| Starch | 16.23g | 7% | |
| Vitamin E | 0.19mg | 0.85mg | 4% |
| Carbs | 18.69g | 30.16g | 4% |
| Net carbs | 16.59g | 20.86g | N/A |
| Sugar | 7.33g | N/A | |
| Sodium | 6mg | 2mg | 0% |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.591mg | 0% | |
| Threonine | 1.766mg | 0% | |
| Isoleucine | 1.971mg | 0% | |
| Leucine | 3.309mg | 0% | |
| Lysine | 2.706mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 2.122mg | 0% | |
| Valine | 2.029mg | 0% | |
| Histidine | 1.097mg | 0% |
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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +780.1% |
| Contains more ProteinProtein | +860.3% |
| Contains more FatsFats | +1162% |
| Contains more CarbsCarbs | +61.4% |
| Contains more OtherOther | +532.5% |