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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
Contains more Calcium +140.4%
Contains more Iron +141.4%
Contains more Magnesium +170.8%
Contains more Phosphorus +177.7%
Contains more Potassium +931.9%
Contains more Zinc +165.1%
Contains more Copper +499.3%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +140.4%
Contains more Iron +141.4%
Contains more Magnesium +170.8%
Contains more Phosphorus +177.7%
Contains more Potassium +931.9%
Contains more Zinc +165.1%
Contains more Copper +499.3%
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
12
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 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

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.
Bean Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Bean Amaranth grain Opinion
Net carbs 47.05g 16.59g Bean
Protein 21.42g 3.8g Bean
Fats 1.23g 1.58g Amaranth grain
Carbs 62.55g 18.69g Bean
Calories 347kcal 102kcal Bean
Starch 34.17g 16.23g Bean
Fructose 0g g Bean
Sugar 2.11g g Amaranth grain
Fiber 15.5g 2.1g Bean
Calcium 113mg 47mg Bean
Iron 5.07mg 2.1mg Bean
Magnesium 176mg 65mg Bean
Phosphorus 411mg 148mg Bean
Potassium 1393mg 135mg Bean
Sodium 12mg 6mg Amaranth grain
Zinc 2.28mg 0.86mg Bean
Copper 0.893mg 0.149mg Bean
Vitamin A 0IU IU Bean
Vitamin E 0.21mg 0.19mg Bean
Vitamin D 0IU IU Bean
Vitamin D 0µg µg Bean
Vitamin C 6.3mg mg Bean
Vitamin B1 0.713mg 0.015mg Bean
Vitamin B2 0.212mg 0.022mg Bean
Vitamin B3 1.174mg 0.235mg Bean
Vitamin B5 0.785mg mg Bean
Vitamin B6 0.474mg 0.113mg Bean
Folate 525µg 22µg Bean
Vitamin B12 0µg µg Bean
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg mg Bean
Threonine 0.81mg mg Bean
Isoleucine 0.871mg mg Bean
Leucine 1.558mg mg Bean
Lysine 1.356mg mg Bean
Methionine 0.259mg mg Bean
Phenylalanine 1.095mg mg Bean
Valine 0.998mg mg Bean
Histidine 0.556mg mg Bean
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 0.235g g Amaranth grain
Monounsaturated Fat 0.229g g Bean
Polyunsaturated fat 0.407g g 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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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
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 food.
Protein
129%
Bean
23%
Amaranth grain
Carbohydrates
63%
Bean
19%
Amaranth grain
Fats
6%
Bean
7%
Amaranth grain

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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 6mg)
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 - 0.235g)

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. 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.