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  6. Black gram vs. Amaranth grain

Black gram vs. Amaranth grain — In-Depth Nutrition Comparison

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A recap on differences between Black gram and Amaranth grain

  • Amaranth grain has less Copper, Iron, Fiber, Folate, Magnesium, Phosphorus, Manganese, Potassium, Zinc, and Vitamin B1.
  • Black gram covers your daily Copper needs 92% more than Amaranth grain.
  • Amaranth grain contains 18 times less Vitamin B1 than Black gram. Black gram contains 0.273mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Amaranth grain, cooked.

Infographic

Black gram 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
9
:
1
Amaranth grain
Amaranth grain
Contains more Calcium +193.6%
Contains more Iron +260.5%
Contains more Magnesium +310.8%
Contains more Phosphorus +156.1%
Contains more Potassium +628.1%
Contains more Zinc +289.5%
Contains more Copper +558.4%
Contains more Manganese +78.8%
Contains more Selenium +49.1%
Contains less Sodium -84.2%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Calcium +193.6%
Contains more Iron +260.5%
Contains more Magnesium +310.8%
Contains more Phosphorus +156.1%
Contains more Potassium +628.1%
Contains more Zinc +289.5%
Contains more Copper +558.4%
Contains more Manganese +78.8%
Contains more Selenium +49.1%
Contains less Sodium -84.2%

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.
Black gram
Black gram
10
:
1
Amaranth grain
Amaranth grain
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +1054.5%
Contains more Vitamin B3 +515.7%
Contains more Vitamin B6 +148.7%
Contains more Folate +881.8%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
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 B1 +1720%
Contains more Vitamin B2 +1054.5%
Contains more Vitamin B3 +515.7%
Contains more Vitamin B6 +148.7%
Contains more Folate +881.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Amaranth grain
Amaranth grain
Contains more Protein +563.4%
Contains more Carbs +215.6%
Contains more Other +336.4%
Contains more Water +595.9%
Equal in Fats - 1.58
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +563.4%
Contains more Carbs +215.6%
Contains more Other +336.4%
Contains more Water +595.9%
Equal in Fats - 1.58

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Amaranth grain
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Black gram Amaranth grain Opinion
Net carbs 40.69g 16.59g Black gram
Protein 25.21g 3.8g Black gram
Fats 1.64g 1.58g Black gram
Carbs 58.99g 18.69g Black gram
Calories 341kcal 102kcal Black gram
Starch 16.23g Amaranth grain
Fiber 18.3g 2.1g Black gram
Calcium 138mg 47mg Black gram
Iron 7.57mg 2.1mg Black gram
Magnesium 267mg 65mg Black gram
Phosphorus 379mg 148mg Black gram
Potassium 983mg 135mg Black gram
Sodium 38mg 6mg Amaranth grain
Zinc 3.35mg 0.86mg Black gram
Copper 0.981mg 0.149mg Black gram
Manganese 1.527mg 0.854mg Black gram
Selenium 8.2µg 5.5µg Black gram
Vitamin A 23IU Black gram
Vitamin A RAE 1µg Black gram
Vitamin E 0.19mg Amaranth grain
Vitamin B1 0.273mg 0.015mg Black gram
Vitamin B2 0.254mg 0.022mg Black gram
Vitamin B3 1.447mg 0.235mg Black gram
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg 0.113mg Black gram
Folate 216µg 22µg Black gram
Tryptophan 0.263mg Black gram
Threonine 0.875mg Black gram
Isoleucine 1.287mg Black gram
Leucine 2.089mg Black gram
Lysine 1.674mg Black gram
Methionine 0.367mg Black gram
Phenylalanine 1.473mg Black gram
Valine 1.416mg Black gram
Histidine 0.706mg Black gram
Saturated Fat 0.114g Amaranth grain
Monounsaturated Fat 0.085g Black gram
Polyunsaturated fat 1.071g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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 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
36%
Black gram
5%
Amaranth grain
Minerals Daily Need Coverage Score
143%
Black gram
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 54)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 32mg)
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 - 0.114g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.