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Bean raw vs. Amaranth — In-Depth Nutrition Comparison

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The main differences between bean raw and amaranth

  • Amaranth contains less folate, copper, vitamin B1, fiber, selenium, phosphorus, iron, potassium, vitamin B6, and magnesium than bean raw.
  • Daily need coverage for folate for bean raw is 126% higher.
  • Amaranth has 48 times less vitamin B1 than bean raw. Bean raw has 0.713mg of vitamin B1, while amaranth has 0.015mg.
  • Amaranth has a higher glycemic index than bean raw.

Food types used in this article are Beans, pinto, mature seeds, raw and Amaranth grain, cooked.

Infographic

Bean raw vs Amaranth 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
Contains more MagnesiumMagnesium +170.8%
Contains more CalciumCalcium +140.4%
Contains more PotassiumPotassium +931.9%
Contains more IronIron +141.4%
Contains more CopperCopper +499.3%
Contains more ZincZinc +165.1%
Contains more PhosphorusPhosphorus +177.7%
Contains more ManganeseManganese +34.4%
Contains more SeleniumSelenium +407.3%
Contains less SodiumSodium -50%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4653.3%
Contains more Vitamin B2Vitamin B2 +863.6%
Contains more Vitamin B3Vitamin B3 +399.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +319.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2286.4%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Amaranth DV% diff.
Folate 525µg 22µg 126%
Copper 0.893mg 0.149mg 83%
Vitamin B1 0.713mg 0.015mg 58%
Fiber 15.5g 2.1g 54%
Selenium 27.9µg 5.5µg 41%
Phosphorus 411mg 148mg 38%
Iron 5.07mg 2.1mg 37%
Potassium 1393mg 135mg 37%
Protein 21.42g 3.8g 35%
Vitamin B6 0.474mg 0.113mg 28%
Magnesium 176mg 65mg 26%
Vitamin B5 0.785mg 16%
Carbs 62.55g 18.69g 15%
Vitamin B2 0.212mg 0.022mg 15%
Manganese 1.148mg 0.854mg 13%
Zinc 2.28mg 0.86mg 13%
Choline 66.2mg 12%
Calories 347kcal 102kcal 12%
Starch 34.17g 16.23g 7%
Calcium 113mg 47mg 7%
Vitamin C 6.3mg 7%
Vitamin B3 1.174mg 0.235mg 6%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.407g 3%
Monounsaturated fat 0.229g 1%
Fats 1.23g 1.58g 1%
Saturated fat 0.235g 1%
Net carbs 47.05g 16.59g N/A
Sugar 2.11g N/A
Sodium 12mg 6mg 0%
Vitamin E 0.21mg 0.19mg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +463.7%
Contains more CarbsCarbs +234.7%
Contains more OtherOther +350.6%
Contains more FatsFats +28.5%
Contains more WaterWater +563.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +110.5%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.