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Cranberry bean vs Amaranth grain - In-Depth Nutrition Comparison

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Differences between Cranberry bean and Amaranth grain

  • Amaranth grain contains less Folate, Fiber, Copper, Vitamin B1, Iron, Potassium, Phosphorus, Zinc, Magnesium, and Vitamin B6 than Cranberry bean.
  • Cranberry bean's daily need coverage for Folate is 146% higher.
  • Amaranth grain contains 50 times less Vitamin B1 than Cranberry bean. Cranberry bean contains 0.747mg of Vitamin B1, while Amaranth grain contains 0.015mg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Amaranth grain, cooked.

Infographic

Cranberry bean vs Amaranth grain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +170.2%
Contains more Iron +138.1%
Contains more Magnesium +140%
Contains more Phosphorus +151.4%
Contains more Potassium +886.7%
Contains more Zinc +322.1%
Contains more Copper +432.9%
Equal in Sodium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +170.2%
Contains more Iron +138.1%
Contains more Magnesium +140%
Contains more Phosphorus +151.4%
Contains more Potassium +886.7%
Contains more Zinc +322.1%
Contains more Copper +432.9%
Equal in Sodium - 6

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
:
Contains more Vitamin B1 +4880%
Contains more Vitamin B2 +868.2%
Contains more Vitamin B3 +519.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +2645.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 B1 +4880%
Contains more Vitamin B2 +868.2%
Contains more Vitamin B3 +519.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +2645.5%

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

All nutrients comparison - raw data values

Nutrient Cranberry bean Amaranth grain Opinion
Net carbs 35.35g 16.59g Cranberry bean
Protein 23.03g 3.8g Cranberry bean
Fats 1.23g 1.58g Amaranth grain
Carbs 60.05g 18.69g Cranberry bean
Calories 335kcal 102kcal Cranberry bean
Starch g 16.23g Amaranth grain
Fructose g g
Sugar g g
Fiber 24.7g 2.1g Cranberry bean
Calcium 127mg 47mg Cranberry bean
Iron 5mg 2.1mg Cranberry bean
Magnesium 156mg 65mg Cranberry bean
Phosphorus 372mg 148mg Cranberry bean
Potassium 1332mg 135mg Cranberry bean
Sodium 6mg 6mg
Zinc 3.63mg 0.86mg Cranberry bean
Copper 0.794mg 0.149mg Cranberry bean
Vitamin A 2IU IU Cranberry bean
Vitamin E mg 0.19mg Amaranth grain
Vitamin D 0IU IU Cranberry bean
Vitamin D 0µg µg Cranberry bean
Vitamin C 0mg mg Cranberry bean
Vitamin B1 0.747mg 0.015mg Cranberry bean
Vitamin B2 0.213mg 0.022mg Cranberry bean
Vitamin B3 1.455mg 0.235mg Cranberry bean
Vitamin B5 0.748mg mg Cranberry bean
Vitamin B6 0.309mg 0.113mg Cranberry bean
Folate 604µg 22µg Cranberry bean
Vitamin B12 0µg µg Cranberry bean
Vitamin K µg µg
Tryptophan 0.273mg mg Cranberry bean
Threonine 0.969mg mg Cranberry bean
Isoleucine 1.017mg mg Cranberry bean
Leucine 1.838mg mg Cranberry bean
Lysine 1.58mg mg Cranberry bean
Methionine 0.346mg mg Cranberry bean
Phenylalanine 1.245mg mg Cranberry bean
Valine 1.205mg mg Cranberry bean
Histidine 0.641mg mg Cranberry bean
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 0.316g g Amaranth grain
Monounsaturated Fat 0.106g g Cranberry bean
Polyunsaturated fat 0.527g g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
69
Cranberry bean
5
Amaranth grain
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
23%
Amaranth grain
Carbohydrates
60%
Cranberry bean
19%
Amaranth grain
Fats
6%
Cranberry bean
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 62)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $0.6)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
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 - 0.316g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.