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Amaranth grain vs Winged bean - In-Depth Nutrition Comparison

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Differences between Amaranth grain and Winged bean

  • Amaranth grain has more Phosphorus, Manganese, Magnesium, and Selenium, while Winged bean has more Copper, Vitamin B1, Potassium, Vitamin B2, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 137% higher.
  • Winged bean contains 8 times less Selenium than Amaranth grain. Amaranth grain contains 5.5µg of Selenium, while Winged bean contains 0.7µg.

The food types used in this comparison are Amaranth grain, cooked and Winged bean tuber, raw.

Infographic

Amaranth grain vs Winged bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56.7%
Contains more Magnesium +170.8%
Contains more Phosphorus +228.9%
Contains less Sodium -82.9%
Contains more Potassium +334.1%
Contains more Zinc +61.6%
Contains more Copper +830.2%
Equal in Iron - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +56.7%
Contains more Magnesium +170.8%
Contains more Phosphorus +228.9%
Contains less Sodium -82.9%
Contains more Potassium +334.1%
Contains more Zinc +61.6%
Contains more Copper +830.2%
Equal in Iron - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B6 +50.7%
Contains more Folate +15.8%
Contains more Vitamin B1 +2426.7%
Contains more Vitamin B2 +577.3%
Contains more Vitamin B3 +597.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B6 +50.7%
Contains more Folate +15.8%
Contains more Vitamin B1 +2426.7%
Contains more Vitamin B2 +577.3%
Contains more Vitamin B3 +597.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Winged bean
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Winged bean Opinion
Net carbs 16.59g 28.1g Winged bean
Protein 3.8g 11.6g Winged bean
Fats 1.58g 0.9g Amaranth grain
Carbs 18.69g 28.1g Winged bean
Calories 102kcal 148kcal Winged bean
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g g Amaranth grain
Calcium 47mg 30mg Amaranth grain
Iron 2.1mg 2mg Amaranth grain
Magnesium 65mg 24mg Amaranth grain
Phosphorus 148mg 45mg Amaranth grain
Potassium 135mg 586mg Winged bean
Sodium 6mg 35mg Amaranth grain
Zinc 0.86mg 1.39mg Winged bean
Copper 0.149mg 1.386mg Winged bean
Vitamin A IU 0IU Winged bean
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Winged bean
Vitamin D µg 0µg Winged bean
Vitamin C mg 0mg Winged bean
Vitamin B1 0.015mg 0.379mg Winged bean
Vitamin B2 0.022mg 0.149mg Winged bean
Vitamin B3 0.235mg 1.64mg Winged bean
Vitamin B5 mg 0.116mg Winged bean
Vitamin B6 0.113mg 0.075mg Amaranth grain
Folate 22µg 19µg Amaranth grain
Vitamin B12 µg 0µg Winged bean
Vitamin K µg µg
Tryptophan mg 0.252mg Winged bean
Threonine mg 0.451mg Winged bean
Isoleucine mg 0.425mg Winged bean
Leucine mg 0.64mg Winged bean
Lysine mg 0.592mg Winged bean
Methionine mg 0.143mg Winged bean
Phenylalanine mg 0.451mg Winged bean
Valine mg 0.599mg Winged bean
Histidine mg 0.241mg Winged bean
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.222g Amaranth grain
Monounsaturated Fat g 0.234g Winged bean
Polyunsaturated fat g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
17
Winged bean
Mineral Summary Score
36
Amaranth grain
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
70%
Winged bean
Carbohydrates
19%
Amaranth grain
28%
Winged bean
Fats
7%
Amaranth grain
4%
Winged bean

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 65)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.5)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.222g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.