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Lupin Bean vs Amaranth grain - In-Depth Nutrition Comparison

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How are Lupin Bean and Amaranth grain different?

  • Lupin Bean is higher than Amaranth grain in Copper, Folate, Fiber, Manganese, Vitamin B1, Phosphorus, Zinc, Magnesium, Iron, and Potassium.
  • Lupin Bean covers your daily need of Copper 97% more than Amaranth grain.
  • Lupin Bean contains 43 times more Vitamin B1 than Amaranth grain. Lupin Bean contains 0.64mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Lupins, mature seeds, raw and Amaranth grain, cooked types were used in this article.

Infographic

Lupin 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
Contains more Calcium +274.5%
Contains more Iron +107.6%
Contains more Magnesium +204.6%
Contains more Phosphorus +197.3%
Contains more Potassium +650.4%
Contains more Zinc +452.3%
Contains more Copper +585.9%
Contains less Sodium -60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +274.5%
Contains more Iron +107.6%
Contains more Magnesium +204.6%
Contains more Phosphorus +197.3%
Contains more Potassium +650.4%
Contains more Zinc +452.3%
Contains more Copper +585.9%
Contains less Sodium -60%

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
:
Contains more Vitamin B1 +4166.7%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +831.9%
Contains more Vitamin B6 +215.9%
Contains more Folate +1513.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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 +4166.7%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +831.9%
Contains more Vitamin B6 +215.9%
Contains more Folate +1513.6%

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.
Lupin Bean 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 Lupin Bean Amaranth grain Opinion
Net carbs 21.47g 16.59g Lupin Bean
Protein 36.17g 3.8g Lupin Bean
Fats 9.74g 1.58g Lupin Bean
Carbs 40.37g 18.69g Lupin Bean
Calories 371kcal 102kcal Lupin Bean
Starch g 16.23g Amaranth grain
Fructose g g
Sugar g g
Fiber 18.9g 2.1g Lupin Bean
Calcium 176mg 47mg Lupin Bean
Iron 4.36mg 2.1mg Lupin Bean
Magnesium 198mg 65mg Lupin Bean
Phosphorus 440mg 148mg Lupin Bean
Potassium 1013mg 135mg Lupin Bean
Sodium 15mg 6mg Amaranth grain
Zinc 4.75mg 0.86mg Lupin Bean
Copper 1.022mg 0.149mg Lupin Bean
Vitamin A 0IU IU Lupin Bean
Vitamin E mg 0.19mg Amaranth grain
Vitamin D 0IU IU Lupin Bean
Vitamin D 0µg µg Lupin Bean
Vitamin C 4.8mg mg Lupin Bean
Vitamin B1 0.64mg 0.015mg Lupin Bean
Vitamin B2 0.22mg 0.022mg Lupin Bean
Vitamin B3 2.19mg 0.235mg Lupin Bean
Vitamin B5 0.75mg mg Lupin Bean
Vitamin B6 0.357mg 0.113mg Lupin Bean
Folate 355µg 22µg Lupin Bean
Vitamin B12 0µg µg Lupin Bean
Vitamin K µg µg
Tryptophan 0.289mg mg Lupin Bean
Threonine 1.331mg mg Lupin Bean
Isoleucine 1.615mg mg Lupin Bean
Leucine 2.743mg mg Lupin Bean
Lysine 1.933mg mg Lupin Bean
Methionine 0.255mg mg Lupin Bean
Phenylalanine 1.435mg mg Lupin Bean
Valine 1.51mg mg Lupin Bean
Histidine 1.03mg mg Lupin Bean
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 1.156g g Amaranth grain
Monounsaturated Fat 3.94g g Lupin Bean
Polyunsaturated fat 2.439g g Lupin Bean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
5
Amaranth grain
Mineral Summary Score
138
Lupin Bean
36
Amaranth grain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
23%
Amaranth grain
Carbohydrates
40%
Lupin Bean
19%
Amaranth grain
Fats
45%
Lupin Bean
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 97)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 9mg)
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 - 1.156g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.