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Beans vs. Amaranth — In-Depth Nutrition Comparison

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Differences between beans and amaranth

  • Beans have more fiber, vitamin B1, and copper, while amaranth has more iron, magnesium, and phosphorus.
  • Amaranth's daily need coverage for iron is 23% higher.
  • Amaranth contains 10 times less vitamin B1 than beans. Beans contain 0.15mg of vitamin B1, while amaranth contains 0.015mg.
  • Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of amaranth is 97.

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

Infographic

Beans vs Amaranth 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 PotassiumPotassium +119.3%
Contains more CopperCopper +38.3%
Contains more ZincZinc +62.8%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +103.1%
Contains more IronIron +624.1%
Contains more PhosphorusPhosphorus +42.3%
Contains more SeleniumSelenium +22.2%
~equal in Calcium ~47mg

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.
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +26.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~22µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +26.3%
Contains more OtherOther +122.1%
Contains more FatsFats +295%
~equal in Carbs ~18.69g
~equal in Water ~75.16g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beans Amaranth DV% diff.
Manganese 0.854mg 37%
Iron 0.29mg 2.1mg 23%
Fiber 5.5g 2.1g 14%
Vitamin B1 0.15mg 0.015mg 11%
Magnesium 32mg 65mg 8%
Starch 16.23g 7%
Copper 0.206mg 0.149mg 6%
Phosphorus 104mg 148mg 6%
Choline 30.8mg 6%
Potassium 296mg 135mg 5%
Zinc 1.4mg 0.86mg 5%
Vitamin C 3.1mg 3%
Vitamin B2 0.06mg 0.022mg 3%
Selenium 4.5µg 5.5µg 2%
Protein 4.8g 3.8g 2%
Fats 0.4g 1.58g 2%
Vitamin K 0.8µg 1%
Folate 24µg 22µg 1%
Vitamin B3 0.43mg 0.235mg 1%
Vitamin B6 0.13mg 0.113mg 1%
Polyunsaturated fat 0.172g 1%
Vitamin A 5µg 1%
Carbs 20.49g 18.69g 1%
Calories 105kcal 102kcal 0%
Net carbs 14.99g 16.59g N/A
Calcium 50mg 47mg 0%
Sugar 7.78g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.15mg 0.19mg 0%
Saturated fat 0.103g 0%
Monounsaturated fat 0.035g 0%

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 64)
Which food is cheaper?
Beans
Beans is cheaper (difference - $1.5)
Which food is richer in vitamins?
Beans
Beans is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated fat?
Amaranth
Amaranth 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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.