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Bean vs Amaranth grain - In-Depth Nutrition Comparison

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The main differences between Bean and Amaranth grain

  • Amaranth grain contains less Folate, Copper, Vitamin B1, Fiber, Selenium, Phosphorus, Iron, Potassium, Vitamin B6 and Magnesium than Bean.
  • Daily need coverage for Folate from Bean is 126% higher.
  • Amaranth grain has 48 times less Vitamin B1 than Bean. Bean has 0.713mg of Vitamin B1, while Amaranth grain has 0.015mg.

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

Infographic

Bean vs Amaranth grain 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
Bean
Bean
7
:
1
Amaranth grain
Amaranth grain
Contains more Iron +141.4%
Contains more Calcium +140.4%
Contains more Potassium +931.9%
Contains more Magnesium +170.8%
Contains more Copper +499.3%
Contains more Zinc +165.1%
Contains more Phosphorus +177.7%
Contains less Sodium -50%
Bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Amaranth grain
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +141.4%
Contains more Calcium +140.4%
Contains more Potassium +931.9%
Contains more Magnesium +170.8%
Contains more Copper +499.3%
Contains more Zinc +165.1%
Contains more Phosphorus +177.7%
Contains less Sodium -50%

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
Bean
Bean
12
:
0
Amaranth grain
Amaranth grain
Contains more Vitamin E +10.5%
Contains more Vitamin B1 +4653.3%
Contains more Vitamin B2 +863.6%
Contains more Vitamin B3 +399.6%
Contains more Vitamin B6 +319.5%
Contains more Folate +2286.4%
Equal in Vitamin E - 0.19
Bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Amaranth grain
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Contains more Vitamin E +10.5%
Contains more Vitamin B1 +4653.3%
Contains more Vitamin B2 +863.6%
Contains more Vitamin B3 +399.6%
Contains more Vitamin B6 +319.5%
Contains more Folate +2286.4%
Equal in Vitamin E - 0.19

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
70
Bean
5
Amaranth grain
Mineral Summary Score
126
Bean
36
Amaranth grain

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 the food
Protein
129%
Bean
23%
Amaranth grain
Carbohydrates
63%
Bean
19%
Amaranth grain
Fats
6%
Bean
7%
Amaranth grain

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 64)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Amaranth grain
Amaranth grain contains less Sugars (difference - 2.11g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.235g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Amaranth grain Opinion
Calories 347 102 Bean
Protein 21.42 3.8 Bean
Fats 1.23 1.58 Amaranth grain
Vitamin C 6.3 Bean
Carbs 62.55 18.69 Bean
Cholesterol 0 Amaranth grain
Vitamin D 0 Bean
Iron 5.07 2.1 Bean
Calcium 113 47 Bean
Potassium 1393 135 Bean
Magnesium 176 65 Bean
Sugars 2.11 Amaranth grain
Fiber 15.5 2.1 Bean
Copper 0.893 0.149 Bean
Zinc 2.28 0.86 Bean
Starch 34.17 16.23 Bean
Phosphorus 411 148 Bean
Sodium 12 6 Amaranth grain
Vitamin A 0 Bean
Vitamin E 0.21 0.19 Bean
Vitamin D 0 Bean
Vitamin B1 0.713 0.015 Bean
Vitamin B2 0.212 0.022 Bean
Vitamin B3 1.174 0.235 Bean
Vitamin B5 0.785 Bean
Vitamin B6 0.474 0.113 Bean
Vitamin B12 0 Bean
Vitamin K 5.6 Bean
Folate 525 22 Bean
Trans Fat 0 Amaranth grain
Saturated Fat 0.235 Amaranth grain
Monounsaturated Fat 0.229 Bean
Polyunsaturated fat 0.407 Bean
Tryptophan 0.237 Bean
Threonine 0.81 Bean
Isoleucine 0.871 Bean
Leucine 1.558 Bean
Lysine 1.356 Bean
Methionine 0.259 Bean
Phenylalanine 1.095 Bean
Valine 0.998 Bean
Histidine 0.556 Bean
Fructose 0 Bean

References

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

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