Kidney bean vs Amaranth grain - In-Depth Nutrition Comparison
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How are Kidney bean and Amaranth grain different?
- Kidney bean has more Folate, Fiber, Copper, Iron, Vitamin B1, Potassium, Phosphorus, Vitamin B6, Magnesium, and Zinc than Amaranth grain.
- Daily need coverage for Folate from Kidney bean is 93% higher.
- Kidney bean contains 35 times more Vitamin B1 than Amaranth grain. While Kidney bean contains 0.529mg of Vitamin B1, Amaranth grain contains only 0.015mg.
Beans, kidney, all types, mature seeds, raw and Amaranth grain, cooked are the varieties used in this article.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+204.3%
Contains
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Iron
+290.5%
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Magnesium
+115.4%
Contains
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Phosphorus
+175%
Contains
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Potassium
+941.5%
Contains
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Zinc
+224.4%
Contains
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Copper
+543%
Contains
less
Sodium
-75%
Contains
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Calcium
+204.3%
Contains
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Iron
+290.5%
Contains
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Magnesium
+115.4%
Contains
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Phosphorus
+175%
Contains
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Potassium
+941.5%
Contains
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Zinc
+224.4%
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Copper
+543%
Contains
less
Sodium
-75%
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
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Vitamin E
+15.8%
Contains
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Vitamin B1
+3426.7%
Contains
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Vitamin B2
+895.5%
Contains
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Vitamin B3
+776.6%
Contains
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Vitamin B6
+251.3%
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Folate
+1690.9%
Contains
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Vitamin E
+15.8%
Contains
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Vitamin B1
+3426.7%
Contains
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Vitamin B2
+895.5%
Contains
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Vitamin B3
+776.6%
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Vitamin B6
+251.3%
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Folate
+1690.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+520.5%
Contains
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Carbs
+221.1%
Contains
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Other
+397.4%
Contains
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Fats
+90.4%
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Water
+539.7%
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Contains
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Protein
+520.5%
Contains
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Carbs
+221.1%
Contains
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Other
+397.4%
Contains
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Fats
+90.4%
Contains
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Water
+539.7%
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.
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 35.11g | 16.59g |
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Protein | 23.58g | 3.8g |
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Fats | 0.83g | 1.58g |
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Carbs | 60.01g | 18.69g |
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Calories | 333kcal | 102kcal |
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Starch | 16.23g |
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Sugar | 2.23g |
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Fiber | 24.9g | 2.1g |
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Calcium | 143mg | 47mg |
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Iron | 8.2mg | 2.1mg |
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Magnesium | 140mg | 65mg |
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Phosphorus | 407mg | 148mg |
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Potassium | 1406mg | 135mg |
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Sodium | 24mg | 6mg |
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Zinc | 2.79mg | 0.86mg |
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Copper | 0.958mg | 0.149mg |
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Vitamin E | 0.22mg | 0.19mg |
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Vitamin C | 4.5mg |
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Vitamin B1 | 0.529mg | 0.015mg |
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Vitamin B2 | 0.219mg | 0.022mg |
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Vitamin B3 | 2.06mg | 0.235mg |
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Vitamin B5 | 0.78mg |
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Vitamin B6 | 0.397mg | 0.113mg |
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Folate | 394µg | 22µg |
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Vitamin K | 19µg |
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Tryptophan | 0.279mg |
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Threonine | 0.992mg |
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Isoleucine | 1.041mg |
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Leucine | 1.882mg |
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Lysine | 1.618mg |
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Methionine | 0.355mg |
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Phenylalanine | 1.275mg |
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Valine | 1.233mg |
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Histidine | 0.656mg |
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Saturated Fat | 0.12g |
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Monounsaturated Fat | 0.064g |
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Polyunsaturated fat | 0.457g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%

5%

Minerals Daily Need Coverage Score
143%

36%

Comparison summary
Which food is lower in glycemic index?

Kidney bean is lower in glycemic index (difference - 75)
Which food is cheaper?

Kidney bean is cheaper (difference - $1.8)
Which food is richer in minerals?

Kidney bean is relatively richer in minerals
Which food is richer in vitamins?

Kidney bean is relatively richer in vitamins
Which food is lower in Sugar?

Amaranth grain is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?

Amaranth grain contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?

Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?

Amaranth grain is lower in Saturated Fat (difference - 0.12g)