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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, 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

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.
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 FolateFolate +268.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%
Contains more OtherOther +127.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth White beans DV% diff.
Iron 2.1mg 3.7mg 20%
Fiber 2.1g 6.3g 17%
Folate 22µg 81µg 15%
Copper 0.149mg 0.287mg 15%
Potassium 135mg 561mg 13%
Protein 3.8g 9.73g 12%
Vitamin B1 0.015mg 0.118mg 9%
Manganese 0.854mg 0.636mg 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%
Vitamin B6 0.113mg 0.093mg 2%
Vitamin B2 0.022mg 0.046mg 2%
Calories 102kcal 139kcal 2%
Fats 1.58g 0.35g 2%
Carbs 18.69g 25.09g 2%
Polyunsaturated fat 0.152g 1%
Vitamin B3 0.235mg 0.14mg 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
White beans
Minerals Daily Need Coverage Score
43%
Amaranth
53%
White beans

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 97)
Which food is cheaper?
White beans
White beans is cheaper (difference - $3)
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.091g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.