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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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:
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% |
