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Kidney beans raw vs. Amaranth — In-Depth Nutrition Comparison

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How are kidney beans raw and amaranth different?

  • Kidney beans raw has more folate, fiber, copper, iron, vitamin B1, potassium, phosphorus, vitamin B6, magnesium, and zinc than amaranth.
  • Daily need coverage for folate for kidney beans raw is 93% higher.
  • Kidney beans raw contains 35 times more vitamin B1 than amaranth. While kidney beans raw contains 0.529mg of vitamin B1, amaranth contains only 0.015mg.
  • Kidney beans raw has a lower glycemic index (22) than amaranth (97).

Beans, kidney, all types, mature seeds, raw and Amaranth grain, cooked are the varieties used in this article.

Infographic

Kidney beans raw vs Amaranth 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +204.3%
Contains more PotassiumPotassium +941.5%
Contains more IronIron +290.5%
Contains more CopperCopper +543%
Contains more ZincZinc +224.4%
Contains more PhosphorusPhosphorus +175%
Contains more ManganeseManganese +19.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +71.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +3426.7%
Contains more Vitamin B2Vitamin B2 +895.5%
Contains more Vitamin B3Vitamin B3 +776.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +251.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1690.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
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 ProteinProtein +520.5%
Contains more CarbsCarbs +221.1%
Contains more OtherOther +397.4%
Contains more FatsFats +90.4%
Contains more WaterWater +539.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Amaranth
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Kidney beans raw Amaranth DV% diff.
Folate 394µg 22µg 93%
Fiber 24.9g 2.1g 91%
Copper 0.958mg 0.149mg 90%
Iron 8.2mg 2.1mg 76%
Vitamin B1 0.529mg 0.015mg 43%
Protein 23.58g 3.8g 40%
Potassium 1406mg 135mg 37%
Phosphorus 407mg 148mg 37%
Vitamin B6 0.397mg 0.113mg 22%
Magnesium 140mg 65mg 18%
Zinc 2.79mg 0.86mg 18%
Vitamin K 19µg 16%
Vitamin B5 0.78mg 16%
Vitamin B2 0.219mg 0.022mg 15%
Carbs 60.01g 18.69g 14%
Calories 333kcal 102kcal 12%
Vitamin B3 2.06mg 0.235mg 11%
Calcium 143mg 47mg 10%
Starch 16.23g 7%
Manganese 1.021mg 0.854mg 7%
Vitamin C 4.5mg 5%
Selenium 3.2µg 5.5µg 4%
Polyunsaturated fat 0.457g 3%
Sodium 24mg 6mg 1%
Fats 0.83g 1.58g 1%
Saturated fat 0.12g 1%
Net carbs 35.11g 16.59g N/A
Sugar 2.23g N/A
Vitamin E 0.22mg 0.19mg 0%
Monounsaturated fat 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Amaranth
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Kidney beans raw
5%
Amaranth
Minerals Daily Need Coverage Score
130%
Kidney beans raw
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 75)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.12g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Amaranth - 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.