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, protein, 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Black turtle bean

Amaranth

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Black turtle bean

Amaranth

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 Vitamin B6Vitamin B6

+46.8%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			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%
Protein	8.18g	3.8g	9%
Potassium	433mg	135mg	9%
Iron	2.85mg	2.1mg	9%
Selenium	1.2µg	5.5µg	8%
Starch		16.23g	7%
Choline	32.6mg		6%
Vitamin E	0.87mg	0.19mg	5%
Vitamin B5	0.26mg		5%
Magnesium	49mg	65mg	4%
Vitamin B2	0.056mg	0.022mg	3%
Vitamin B6	0.077mg	0.113mg	3%
Vitamin K	3.3µg		3%
Fats	0.35g	1.58g	2%
Carbs	24.35g	18.69g	2%
Vitamin B3	0.527mg	0.235mg	2%
Calories	130kcal	102kcal	1%
Calcium	55mg	47mg	1%
Zinc	0.76mg	0.86mg	1%
Phosphorus	152mg	148mg	1%
Polyunsaturated fat	0.149g		1%
Protein per 100 calories	6.3g	3.7g	N/A
Calories per 10 g protein	159kcal	268kcal	N/A
Weight per 100 calories	77g	98g	N/A
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%