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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 in fiber, vitamin B1, folate, copper, iron, and potassium; however, amaranth is richer in manganese and selenium.
  • Daily need coverage for fiber for black turtle bean is 25% higher.
  • Black turtle bean contains 15 times more vitamin B1 than amaranth. While black turtle bean contains 0.225mg of vitamin B1, amaranth contains only 0.015mg.
  • Black turtle bean has a lower glycemic index (20) than amaranth (97).

Beans, black turtle, mature seeds, cooked, boiled, without salt and Amaranth grain, cooked are the varieties 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 CalciumCalcium +17%
Contains more PotassiumPotassium +220.7%
Contains more IronIron +35.7%
Contains more CopperCopper +80.5%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +32.7%
Contains more ZincZinc +13.2%
Contains more ManganeseManganese +161.2%
Contains more SeleniumSelenium +358.3%
~equal in Phosphorus ~148mg

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 EVitamin E +357.9%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +154.5%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +290.9%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +46.8%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Amaranth DV% diff.
Fiber 8.3g 2.1g 25%
Manganese 0.327mg 0.854mg 23%
Vitamin B1 0.225mg 0.015mg 18%
Folate 86µg 22µg 16%
Copper 0.269mg 0.149mg 13%
Potassium 433mg 135mg 9%
Iron 2.85mg 2.1mg 9%
Protein 8.18g 3.8g 9%
Selenium 1.2µg 5.5µg 8%
Starch 16.23g 7%
Choline 32.6mg 6%
Vitamin B5 0.26mg 5%
Vitamin E 0.87mg 0.19mg 5%
Magnesium 49mg 65mg 4%
Vitamin B2 0.056mg 0.022mg 3%
Vitamin K 3.3µg 3%
Vitamin B6 0.077mg 0.113mg 3%
Fats 0.35g 1.58g 2%
Carbs 24.35g 18.69g 2%
Vitamin B3 0.527mg 0.235mg 2%
Polyunsaturated fat 0.149g 1%
Calories 130kcal 102kcal 1%
Phosphorus 152mg 148mg 1%
Zinc 0.76mg 0.86mg 1%
Calcium 55mg 47mg 1%
Net carbs 16.05g 16.59g N/A
Sugar 0.32g N/A
Sodium 3mg 6mg 0%
Saturated fat 0.089g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.097mg 0%
Threonine 0.344mg 0%
Isoleucine 0.361mg 0%
Leucine 0.653mg 0%
Lysine 0.562mg 0%
Methionine 0.123mg 0%
Phenylalanine 0.442mg 0%
Valine 0.428mg 0%
Histidine 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +115.3%
Contains more CarbsCarbs +30.3%
Contains more OtherOther +79.2%
Contains more FatsFats +351.4%
Contains more WaterWater +14.3%

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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/175187/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.