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  6. Amaranth grain vs. Winged bean

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
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.
Amaranth grain
Amaranth grain
7
:
3
Winged bean
Winged bean
Contains more Calcium +56.7%
Contains more Magnesium +170.8%
Contains more Phosphorus +228.9%
Contains less Sodium -82.9%
Contains more Manganese +60.5%
Contains more Selenium +685.7%
Contains more Potassium +334.1%
Contains more Zinc +61.6%
Contains more Copper +830.2%
Equal in Iron - 2
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +56.7%
Contains more Magnesium +170.8%
Contains more Phosphorus +228.9%
Contains less Sodium -82.9%
Contains more Manganese +60.5%
Contains more Selenium +685.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Amaranth grain
Amaranth grain
3
:
8
Winged bean
Winged bean
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%
Amaranth grain
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%
Winged bean
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
2
:
3
Winged bean
Winged bean
Contains more Fats +75.6%
Contains more Water +30.9%
Contains more Protein +205.3%
Contains more Carbs +50.3%
Contains more Other +159.7%
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +75.6%
Contains more Water +30.9%
Contains more Protein +205.3%
Contains more Carbs +50.3%
Contains more Other +159.7%

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 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 Amaranth grain
Fiber 2.1g 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
Manganese 0.854mg 0.532mg Amaranth grain
Selenium 5.5µg 0.7µg Amaranth grain
Vitamin E 0.19mg Amaranth grain
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 0.116mg Winged bean
Vitamin B6 0.113mg 0.075mg Amaranth grain
Folate 22µg 19µg Amaranth grain
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g Amaranth grain
Monounsaturated Fat 0.234g Winged bean
Polyunsaturated fat 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

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
17%
Winged bean
Minerals Daily Need Coverage Score
43%
Amaranth grain
75%
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

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. 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.