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  6. Bean vs. Amaranth grain

Bean vs. Amaranth grain — In-Depth Nutrition Comparison

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Differences between Bean and Amaranth grain

  • Bean has more Fiber, Vitamin B1, and Copper, while Amaranth grain has more Iron, Magnesium, and Phosphorus.
  • Amaranth grain's daily need coverage for Iron is 23% higher.
  • Amaranth grain contains 10 times less Vitamin B1 than Bean. Bean contains 0.15mg of Vitamin B1, while Amaranth grain contains 0.015mg.

The food types used in this comparison are Beans, baked, canned, no salt added and Amaranth grain, cooked.

Infographic

Bean vs Amaranth grain 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.
Bean
Bean
5
:
5
Amaranth grain
Amaranth grain
Contains more Potassium +119.3%
Contains less Sodium -83.3%
Contains more Zinc +62.8%
Contains more Copper +38.3%
Contains more Iron +624.1%
Contains more Magnesium +103.1%
Contains more Phosphorus +42.3%
Contains more Selenium +22.2%
Equal in Calcium - 47
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Potassium +119.3%
Contains less Sodium -83.3%
Contains more Zinc +62.8%
Contains more Copper +38.3%
Contains more Iron +624.1%
Contains more Magnesium +103.1%
Contains more Phosphorus +42.3%
Contains more Selenium +22.2%
Equal in Calcium - 47

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.
Bean
Bean
10
:
1
Amaranth grain
Amaranth grain
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +83%
Contains more Vitamin B6 +15%
Contains more Vitamin E +26.7%
Equal in Folate - 22
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +83%
Contains more Vitamin B6 +15%
Contains more Vitamin E +26.7%
Equal in Folate - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Amaranth grain
Amaranth grain
Contains more Protein +26.3%
Contains more Other +122.1%
Contains more Fats +295%
Equal in Carbs - 18.69
Equal in Water - 75.16
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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
Contains more Protein +26.3%
Contains more Other +122.1%
Contains more Fats +295%
Equal in Carbs - 18.69
Equal in Water - 75.16

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Amaranth grain
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Amaranth grain Opinion
Net carbs 14.99g 16.59g Amaranth grain
Protein 4.8g 3.8g Bean
Fats 0.4g 1.58g Amaranth grain
Carbs 20.49g 18.69g Bean
Calories 105kcal 102kcal Bean
Starch 16.23g Amaranth grain
Sugar 7.78g Amaranth grain
Fiber 5.5g 2.1g Bean
Calcium 50mg 47mg Bean
Iron 0.29mg 2.1mg Amaranth grain
Magnesium 32mg 65mg Amaranth grain
Phosphorus 104mg 148mg Amaranth grain
Potassium 296mg 135mg Bean
Sodium 1mg 6mg Bean
Zinc 1.4mg 0.86mg Bean
Copper 0.206mg 0.149mg Bean
Manganese 0.854mg Amaranth grain
Selenium 4.5µg 5.5µg Amaranth grain
Vitamin A 106IU Bean
Vitamin A RAE 5µg Bean
Vitamin E 0.15mg 0.19mg Amaranth grain
Vitamin C 3.1mg Bean
Vitamin B1 0.15mg 0.015mg Bean
Vitamin B2 0.06mg 0.022mg Bean
Vitamin B3 0.43mg 0.235mg Bean
Vitamin B6 0.13mg 0.113mg Bean
Folate 24µg 22µg Bean
Vitamin K 0.8µg Bean
Saturated Fat 0.103g Amaranth grain
Monounsaturated Fat 0.035g Bean
Polyunsaturated fat 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Bean
5%
Amaranth grain
Minerals Daily Need Coverage Score
25%
Bean
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
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 vitamins?
Bean
Bean is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 7.78g)
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 - 0.103g)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.