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  6. Amaranth vs. White beans

Amaranth vs. White beans — In-Depth Nutrition Comparison

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Important differences between amaranth and white beans

  • Amaranth has more manganese and selenium; however, white beans is richer in iron, fiber, copper, folate, protein, potassium, vitamin B1, and vitamin E.
  • White beans's daily need coverage for iron is 20% more.
  • Amaranth contains 4 times more selenium than white beans. Amaranth contains 5.5µg of selenium, while white beans contains 1.3µg.

The food varieties used in the comparison are Amaranth grain, cooked and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Amaranth vs White beans infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +34.3%
Contains more SeleniumSelenium +323.1%
Contains more CalciumCalcium +91.5%
Contains more PotassiumPotassium +315.6%
Contains more IronIron +76.2%
Contains more CopperCopper +92.6%
Contains more ZincZinc +60.5%
~equal in Magnesium ~63mg
~equal in Sodium ~6mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
Contains more Vitamin B3Vitamin B3 +67.9%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin EVitamin E +394.7%
Contains more Vitamin B1Vitamin B1 +686.7%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +268.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth White beans DV% diff.
Iron 2.1mg 3.7mg 20%
Fiber 2.1g 6.3g 17%
Copper 0.149mg 0.287mg 15%
Folate 22µg 81µg 15%
Potassium 135mg 561mg 13%
Protein 3.8g 9.73g 12%
Manganese 0.854mg 0.636mg 9%
Vitamin B1 0.015mg 0.118mg 9%
Selenium 5.5µg 1.3µg 8%
Starch 16.23g 7%
Choline 35.1mg 6%
Zinc 0.86mg 1.38mg 5%
Phosphorus 148mg 113mg 5%
Vitamin E 0.19mg 0.94mg 5%
Vitamin B5 0.229mg 5%
Calcium 47mg 90mg 4%
Vitamin K 3.5µg 3%
Calories 102kcal 139kcal 2%
Fats 1.58g 0.35g 2%
Carbs 18.69g 25.09g 2%
Vitamin B2 0.022mg 0.046mg 2%
Vitamin B6 0.113mg 0.093mg 2%
Vitamin B3 0.235mg 0.14mg 1%
Polyunsaturated fat 0.152g 1%
Protein per 100 calories 3.7g 7g N/A
Calories per 10 g protein 268kcal 143kcal N/A
Weight per 100 calories 98g 72g N/A
Net carbs 16.59g 18.79g N/A
Magnesium 65mg 63mg 0%
Sugar 0.34g N/A
Sodium 6mg 6mg 0%
Saturated fat 0.091g 0%
Monounsaturated fat 0.031g 0%
Tryptophan 0.115mg 0%
Threonine 0.409mg 0%
Isoleucine 0.429mg 0%
Leucine 0.776mg 0%
Lysine 0.668mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.526mg 0%
Valine 0.509mg 0%
Histidine 0.271mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +351.4%
Contains more WaterWater +19.2%
Contains more ProteinProtein +156.1%
Contains more CarbsCarbs +34.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.