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Mung beans vs. Amaranth — In-Depth Nutrition Comparison

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Summary of differences between mung beans and amaranth

  • Mung beans have more folate, fiber, and vitamin B1, while amaranth has more manganese, iron, phosphorus, and selenium.
  • Mung beans cover your daily need for folate, 34% more than amaranth.
  • Mung beans contain 11 times more vitamin B1 than amaranth. While mung beans contain 0.164mg of vitamin B1, amaranth contains only 0.015mg.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 42, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Mung beans, mature seeds, cooked, boiled, without salt and Amaranth grain, cooked.

Infographic

Mung beans vs Amaranth infographic
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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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 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 PotassiumPotassium +97%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +74.1%
Contains more IronIron +50%
Contains more PhosphorusPhosphorus +49.5%
Contains more ManganeseManganese +186.6%
Contains more SeleniumSelenium +120%
~equal in Copper ~0.149mg
~equal in Zinc ~0.86mg

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% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 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 +993.3%
Contains more Vitamin B2Vitamin B2 +177.3%
Contains more Vitamin B3Vitamin B3 +145.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +622.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B6Vitamin B6 +68.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mung beans Amaranth DV% diff.
Folate 159µg 22µg 34%
Manganese 0.298mg 0.854mg 24%
Fiber 7.6g 2.1g 22%
Vitamin B1 0.164mg 0.015mg 12%
Iron 1.4mg 2.1mg 9%
Vitamin B5 0.41mg 8%
Phosphorus 99mg 148mg 7%
Starch 16.23g 7%
Protein 7.02g 3.8g 6%
Selenium 2.5µg 5.5µg 5%
Choline 29.4mg 5%
Potassium 266mg 135mg 4%
Magnesium 48mg 65mg 4%
Vitamin B6 0.067mg 0.113mg 4%
Vitamin B2 0.061mg 0.022mg 3%
Vitamin B3 0.577mg 0.235mg 2%
Calcium 27mg 47mg 2%
Vitamin K 2.7µg 2%
Fats 0.38g 1.58g 2%
Copper 0.156mg 0.149mg 1%
Saturated fat 0.116g 1%
Polyunsaturated fat 0.128g 1%
Vitamin C 1mg 1%
Calories 105kcal 102kcal 0%
Carbs 19.15g 18.69g 0%
Net carbs 11.55g 16.59g N/A
Sugar 2g N/A
Zinc 0.84mg 0.86mg 0%
Sodium 2mg 6mg 0%
Vitamin E 0.15mg 0.19mg 0%
Vitamin A 1µg 0%
Monounsaturated fat 0.054g 0%
Tryptophan 0.076mg 0%
Threonine 0.23mg 0%
Isoleucine 0.297mg 0%
Leucine 0.544mg 0%
Lysine 0.49mg 0%
Methionine 0.084mg 0%
Phenylalanine 0.425mg 0%
Valine 0.364mg 0%
Histidine 0.205mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 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 +84.7%
Contains more FatsFats +315.8%
~equal in Carbs ~18.69g
~equal in Water ~75.16g
~equal in Other ~0.77g

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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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.