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Kidney beans vs. Amaranth — In-Depth Nutrition Comparison

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Significant differences between kidney beans and amaranth

  • Kidney beans has more folate, fiber, vitamin B1, potassium, and copper; however, amaranth is richer in manganese, selenium, and magnesium.
  • Kidney beans covers your daily folate needs 27% more than amaranth.
  • Amaranth has 11 times less vitamin B1 than kidney beans. Kidney beans has 0.16mg of vitamin B1, while amaranth has 0.015mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of kidney beans is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Amaranth grain, cooked.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 PotassiumPotassium +200%
Contains more CopperCopper +45%
Contains more ZincZinc +16.3%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +54.8%
Contains more CalciumCalcium +34.3%
Contains more ManganeseManganese +98.6%
Contains more SeleniumSelenium +400%
~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.
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +146%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +490.9%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +533.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.113mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +128.2%
Contains more CarbsCarbs +22%
Contains more OtherOther +41.6%
Contains more FatsFats +216%
Contains more WaterWater +12.3%

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 Amaranth
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Amaranth DV% diff.
Folate 130µg 22µg 27%
Manganese 0.43mg 0.854mg 18%
Fiber 6.4g 2.1g 17%
Vitamin B1 0.16mg 0.015mg 12%
Protein 8.67g 3.8g 10%
Potassium 405mg 135mg 8%
Selenium 1.1µg 5.5µg 8%
Vitamin K 8.4µg 7%
Copper 0.216mg 0.149mg 7%
Starch 16.23g 7%
Choline 30.5mg 6%
Magnesium 42mg 65mg 5%
Vitamin B5 0.22mg 4%
Vitamin B2 0.058mg 0.022mg 3%
Polyunsaturated fat 0.278g 2%
Fats 0.5g 1.58g 2%
Vitamin B3 0.578mg 0.235mg 2%
Iron 2.22mg 2.1mg 2%
Vitamin B6 0.12mg 0.113mg 1%
Calories 127kcal 102kcal 1%
Vitamin E 0.03mg 0.19mg 1%
Calcium 35mg 47mg 1%
Carbs 22.8g 18.69g 1%
Vitamin C 1.2mg 1%
Zinc 1mg 0.86mg 1%
Phosphorus 138mg 148mg 1%
Net carbs 16.4g 16.59g N/A
Sugar 0.32g N/A
Sodium 1mg 6mg 0%
Saturated fat 0.073g 0%
Monounsaturated fat 0.039g 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 0%

Which food is preferable for your diet?

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

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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
19%
Kidney beans
5%
Amaranth
Minerals Daily Need Coverage Score
38%
Kidney beans
43%
Amaranth

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 75)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.8)
Which food is richer in vitamins?
Kidney beans
Kidney beans 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 - 0.32g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.073g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.