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  6. Black gram vs. Amaranth grain

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

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What are the main differences between Black gram and Amaranth grain?

  • Black gram is richer in Folate, Fiber, Vitamin B1, and Vitamin B3, yet Amaranth grain is richer in Manganese, and Selenium.
  • Amaranth grain's daily need coverage for Manganese is 19% higher.
  • Black gram has 10 times more Vitamin B1 than Amaranth grain. Black gram has 0.15mg of Vitamin B1, while Amaranth grain has 0.015mg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Amaranth grain, cooked types in this comparison.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
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 CalciumCalcium +12.8%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +20%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +107.3%
Contains more SeleniumSelenium +120%
~equal in Magnesium ~65mg
~equal in Copper ~0.149mg
~equal in Zinc ~0.86mg
~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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +240.9%
Contains more Vitamin B3Vitamin B3 +538.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +327.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B6Vitamin B6 +94.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +98.4%
Contains more OtherOther +37.7%
Contains more FatsFats +187.3%
~equal in Carbs ~18.69g
~equal in Water ~75.16g

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 vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black gram Amaranth grain Opinion
Calories 105kcal 102kcal Black gram
Protein 7.54g 3.8g Black gram
Fats 0.55g 1.58g Amaranth grain
Vitamin C 1mg Black gram
Net carbs 11.94g 16.59g Amaranth grain
Carbs 18.34g 18.69g Amaranth grain
Magnesium 63mg 65mg Amaranth grain
Calcium 53mg 47mg Black gram
Potassium 231mg 135mg Black gram
Iron 1.75mg 2.1mg Amaranth grain
Sugar 2.01g Amaranth grain
Fiber 6.4g 2.1g Black gram
Copper 0.139mg 0.149mg Amaranth grain
Zinc 0.83mg 0.86mg Amaranth grain
Starch 16.23g Amaranth grain
Phosphorus 156mg 148mg Black gram
Sodium 7mg 6mg Amaranth grain
Vitamin A 31IU Black gram
Vitamin A 2µg Black gram
Vitamin E 0.15mg 0.19mg Amaranth grain
Manganese 0.412mg 0.854mg Amaranth grain
Selenium 2.5µg 5.5µg Amaranth grain
Vitamin B1 0.15mg 0.015mg Black gram
Vitamin B2 0.075mg 0.022mg Black gram
Vitamin B3 1.5mg 0.235mg Black gram
Vitamin B5 0.433mg Black gram
Vitamin B6 0.058mg 0.113mg Amaranth grain
Vitamin K 2.7µg Black gram
Folate 94µg 22µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.038g Amaranth grain
Monounsaturated Fat 0.029g Black gram
Polyunsaturated fat 0.359g Black gram
Tryptophan 0.078mg Black gram
Threonine 0.262mg Black gram
Isoleucine 0.385mg Black gram
Leucine 0.625mg Black gram
Lysine 0.5mg Black gram
Methionine 0.11mg Black gram
Phenylalanine 0.44mg Black gram
Valine 0.423mg Black gram
Histidine 0.211mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Amaranth grain
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
17%
Black gram
5%
Amaranth grain
Minerals Daily Need Coverage Score
35%
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 vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.038g)
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.