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  6. Amaranth grain vs. White beans

Amaranth grain vs. White beans — In-Depth Nutrition Comparison

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Important differences between Amaranth grain and White beans

  • Amaranth grain 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 grain contains 4 times more Selenium than White beans. Amaranth grain 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 grain 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 ~0IU
~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 grain 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 grain White beans Opinion
Calories 102kcal 139kcal White beans
Protein 3.8g 9.73g White beans
Fats 1.58g 0.35g Amaranth grain
Net carbs 16.59g 18.79g White beans
Carbs 18.69g 25.09g White beans
Magnesium 65mg 63mg Amaranth grain
Calcium 47mg 90mg White beans
Potassium 135mg 561mg White beans
Iron 2.1mg 3.7mg White beans
Sugar 0.34g Amaranth grain
Fiber 2.1g 6.3g White beans
Copper 0.149mg 0.287mg White beans
Zinc 0.86mg 1.38mg White beans
Starch 16.23g Amaranth grain
Phosphorus 148mg 113mg Amaranth grain
Sodium 6mg 6mg
Vitamin E 0.19mg 0.94mg White beans
Manganese 0.854mg 0.636mg Amaranth grain
Selenium 5.5µg 1.3µg Amaranth grain
Vitamin B1 0.015mg 0.118mg White beans
Vitamin B2 0.022mg 0.046mg White beans
Vitamin B3 0.235mg 0.14mg Amaranth grain
Vitamin B5 0.229mg White beans
Vitamin B6 0.113mg 0.093mg Amaranth grain
Vitamin K 3.5µg White beans
Folate 22µg 81µg White beans
Choline 35.1mg White beans
Saturated Fat 0.091g Amaranth grain
Monounsaturated Fat 0.031g White beans
Polyunsaturated fat 0.152g White beans
Tryptophan 0.115mg White beans
Threonine 0.409mg White beans
Isoleucine 0.429mg White beans
Leucine 0.776mg White beans
Lysine 0.668mg White beans
Methionine 0.146mg White beans
Phenylalanine 0.526mg White beans
Valine 0.509mg White beans
Histidine 0.271mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain 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 grain
14%
White beans
Minerals Daily Need Coverage Score
43%
Amaranth grain
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 grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain 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 grain - 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.