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  6. Black turtle bean vs. Amaranth

Black turtle bean vs. Amaranth — In-Depth Nutrition Comparison

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How are black turtle bean and amaranth different?

  • Black turtle bean is higher than amaranth in folate, copper, iron, vitamin B1, fiber, phosphorus, potassium, magnesium, vitamin B6, and vitamin B2.
  • Black turtle bean covers your daily need for folate, 106% more than amaranth.
  • Black turtle bean contains 60 times more vitamin B1 than amaranth. Black turtle bean contains 0.9mg of vitamin B1, while amaranth contains 0.015mg.
  • Amaranth has a higher glycemic index (97) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Amaranth grain, cooked types were used in this article.

Infographic

Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +146.2%
Contains more CalciumCalcium +240.4%
Contains more PotassiumPotassium +1011.1%
Contains more IronIron +314.3%
Contains more CopperCopper +571.1%
Contains more ZincZinc +155.8%
Contains more PhosphorusPhosphorus +197.3%
Contains more ManganeseManganese +17.1%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +71.9%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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 B1Vitamin B1 +5900%
Contains more Vitamin B2Vitamin B2 +777.3%
Contains more Vitamin B3Vitamin B3 +731.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +153.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1918.2%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Amaranth DV% diff.
Folate 444µg 22µg 106%
Copper 1mg 0.149mg 95%
Iron 8.7mg 2.1mg 83%
Vitamin B1 0.9mg 0.015mg 74%
Fiber 15.5g 2.1g 54%
Phosphorus 440mg 148mg 42%
Potassium 1500mg 135mg 40%
Protein 21.25g 3.8g 35%
Magnesium 160mg 65mg 23%
Vitamin B5 0.899mg 18%
Carbs 63.25g 18.69g 15%
Vitamin B6 0.286mg 0.113mg 13%
Vitamin B2 0.193mg 0.022mg 13%
Calories 339kcal 102kcal 12%
Zinc 2.2mg 0.86mg 12%
Vitamin B3 1.955mg 0.235mg 11%
Calcium 160mg 47mg 11%
Starch 16.23g 7%
Manganese 1mg 0.854mg 6%
Vitamin K 5.6µg 5%
Selenium 3.2µg 5.5µg 4%
Polyunsaturated fat 0.387g 3%
Fats 0.9g 1.58g 1%
Saturated fat 0.232g 1%
Net carbs 47.75g 16.59g N/A
Sugar 2.12g N/A
Sodium 9mg 6mg 0%
Vitamin E 0.21mg 0.19mg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +459.2%
Contains more CarbsCarbs +238.4%
Contains more OtherOther +367.5%
Contains more FatsFats +75.6%
Contains more WaterWater +583.3%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.