Cranberry beans vs. Amaranth — In-Depth Nutrition Comparison

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Important differences between cranberry beans and amaranth

Cranberry beans has more folate, fiber, vitamin B1, copper, and potassium; however, amaranth is richer in manganese and selenium.
Cranberry beans's daily need coverage for folate is 46% more.
Cranberry beans contains 14 times more vitamin B1 than amaranth. Cranberry beans contains 0.21mg of vitamin B1, while amaranth contains 0.015mg.
Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of cranberry beans is 35.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Amaranth grain, cooked.

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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.

Cranberry beans

Amaranth

Contains more PotassiumPotassium	+186.7%
Contains more CopperCopper	+55%
Contains more ZincZinc	+32.6%
Contains less SodiumSodium	-83.3%

Contains more MagnesiumMagnesium	+30%
Contains more ManganeseManganese	+130.8%
Contains more SeleniumSelenium	+323.1%

~equal in Calcium ~47mg

~equal in Iron ~2.1mg

~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.

Cranberry beans

Amaranth

Contains more Vitamin B1Vitamin B1	+1300%
Contains more Vitamin B2Vitamin B2	+213.6%
Contains more Vitamin B3Vitamin B3	+119.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+840.9%

Contains more Vitamin B6Vitamin B6

+39.5%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	207µg	22µg	46%
Fiber	8.6g	2.1g	26%
Manganese	0.37mg	0.854mg	21%
Vitamin B1	0.21mg	0.015mg	16%
Protein	9.34g	3.8g	11%
Copper	0.231mg	0.149mg	9%
Selenium	1.3µg	5.5µg	8%
Potassium	387mg	135mg	7%
Starch		16.23g	7%
Vitamin B5	0.24mg		5%
Magnesium	50mg	65mg	4%
Vitamin B2	0.069mg	0.022mg	4%
Zinc	1.14mg	0.86mg	3%
Vitamin B6	0.081mg	0.113mg	2%
Vitamin B3	0.515mg	0.235mg	2%
Calories	136kcal	102kcal	2%
Phosphorus	135mg	148mg	2%
Carbs	24.46g	18.69g	2%
Fats	0.46g	1.58g	2%
Vitamin E		0.19mg	1%
Saturated fat	0.119g		1%
Polyunsaturated fat	0.199g		1%
Net carbs	15.86g	16.59g	N/A
Calcium	50mg	47mg	0%
Iron	2.09mg	2.1mg	0%
Sodium	1mg	6mg	0%
Monounsaturated fat	0.04g		0%
Tryptophan	0.111mg		0%
Threonine	0.393mg		0%
Isoleucine	0.412mg		0%
Leucine	0.746mg		0%
Lysine	0.641mg		0%
Methionine	0.14mg		0%
Phenylalanine	0.505mg		0%
Valine	0.489mg		0%
Histidine	0.26mg		0%