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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.

Infographic

Kidney 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
Kidney bean
Kidney bean
7
:
1
Amaranth grain
Amaranth grain
Contains more Calcium +204.3%
Contains more Iron +290.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +175%
Contains more Potassium +941.5%
Contains more Zinc +224.4%
Contains more Copper +543%
Contains less Sodium -75%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +204.3%
Contains more Iron +290.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +175%
Contains more Potassium +941.5%
Contains more Zinc +224.4%
Contains more 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
Kidney bean
Kidney bean
12
:
0
Amaranth grain
Amaranth grain
Contains more Vitamin E +15.8%
Contains more Vitamin B1 +3426.7%
Contains more Vitamin B2 +895.5%
Contains more Vitamin B3 +776.6%
Contains more Vitamin B6 +251.3%
Contains more Folate +1690.9%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Amaranth grain
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 E +15.8%
Contains more Vitamin B1 +3426.7%
Contains more Vitamin B2 +895.5%
Contains more Vitamin B3 +776.6%
Contains more Vitamin B6 +251.3%
Contains more Folate +1690.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Amaranth grain
Amaranth grain
Contains more Protein +520.5%
Contains more Carbs +221.1%
Contains more Other +397.4%
Contains more Fats +90.4%
Contains more Water +539.7%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Amaranth grain
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 Protein +520.5%
Contains more Carbs +221.1%
Contains more Other +397.4%
Contains more Fats +90.4%
Contains more 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.
Kidney bean Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Kidney bean Amaranth grain Opinion
Net carbs 35.11g 16.59g Kidney bean
Protein 23.58g 3.8g Kidney bean
Fats 0.83g 1.58g Amaranth grain
Carbs 60.01g 18.69g Kidney bean
Calories 333kcal 102kcal Kidney bean
Starch 16.23g Amaranth grain
Sugar 2.23g Amaranth grain
Fiber 24.9g 2.1g Kidney bean
Calcium 143mg 47mg Kidney bean
Iron 8.2mg 2.1mg Kidney bean
Magnesium 140mg 65mg Kidney bean
Phosphorus 407mg 148mg Kidney bean
Potassium 1406mg 135mg Kidney bean
Sodium 24mg 6mg Amaranth grain
Zinc 2.79mg 0.86mg Kidney bean
Copper 0.958mg 0.149mg Kidney bean
Vitamin E 0.22mg 0.19mg Kidney bean
Vitamin C 4.5mg Kidney bean
Vitamin B1 0.529mg 0.015mg Kidney bean
Vitamin B2 0.219mg 0.022mg Kidney bean
Vitamin B3 2.06mg 0.235mg Kidney bean
Vitamin B5 0.78mg Kidney bean
Vitamin B6 0.397mg 0.113mg Kidney bean
Folate 394µg 22µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg Kidney bean
Threonine 0.992mg Kidney bean
Isoleucine 1.041mg Kidney bean
Leucine 1.882mg Kidney bean
Lysine 1.618mg Kidney bean
Methionine 0.355mg Kidney bean
Phenylalanine 1.275mg Kidney bean
Valine 1.233mg Kidney bean
Histidine 0.656mg Kidney bean
Saturated Fat 0.12g Amaranth grain
Monounsaturated Fat 0.064g Kidney bean
Polyunsaturated fat 0.457g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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%
Kidney bean
5%
Amaranth grain
Minerals Daily Need Coverage Score
143%
Kidney bean
36%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 75)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 18mg)
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 - 0.12g)

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.