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Refried beans vs Amaranth grain - In-Depth Nutrition Comparison

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A recap on differences between Refried beans and Amaranth grain

  • Refried beans have more Fiber, Potassium, and Vitamin B1, however Amaranth grain is higher in Manganese, Iron, Phosphorus, and Magnesium.
  • Amaranth grain covers your daily Manganese needs 25% more than Refried beans.
  • Amaranth grain contains 62 times less Sodium than Refried beans. Refried beans contain 370mg of Sodium, while Amaranth grain contains 6mg.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Amaranth grain, cooked.

Infographic

Refried beans vs Amaranth grain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +136.3%
Contains more Calcium +62.1%
Contains more Iron +45.8%
Contains more Magnesium +85.7%
Contains more Phosphorus +60.9%
Contains less Sodium -98.4%
Contains more Zinc +48.3%
Contains more Copper +15.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Potassium +136.3%
Contains more Calcium +62.1%
Contains more Iron +45.8%
Contains more Magnesium +85.7%
Contains more Phosphorus +60.9%
Contains less Sodium -98.4%
Contains more Zinc +48.3%
Contains more Copper +15.5%

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 +406.7%
Contains more Vitamin B2 +259.1%
Contains more Vitamin B3 +56.2%
Contains more Vitamin E +111.1%
Contains more Folate +100%
Equal in Vitamin B6 - 0.113
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 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% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +406.7%
Contains more Vitamin B2 +259.1%
Contains more Vitamin B3 +56.2%
Contains more Vitamin E +111.1%
Contains more Folate +100%
Equal in Vitamin B6 - 0.113

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.
Refried beans Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Refried beans Amaranth grain Opinion
Net carbs 9.85g 16.59g Amaranth grain
Protein 4.98g 3.8g Refried beans
Fats 2.01g 1.58g Refried beans
Carbs 13.55g 18.69g Amaranth grain
Calories 90kcal 102kcal Amaranth grain
Starch 7.43g 16.23g Amaranth grain
Fructose 0g g Refried beans
Sugar 0.54g g Amaranth grain
Fiber 3.7g 2.1g Refried beans
Calcium 29mg 47mg Amaranth grain
Iron 1.44mg 2.1mg Amaranth grain
Magnesium 35mg 65mg Amaranth grain
Phosphorus 92mg 148mg Amaranth grain
Potassium 319mg 135mg Refried beans
Sodium 370mg 6mg Amaranth grain
Zinc 0.58mg 0.86mg Amaranth grain
Copper 0.129mg 0.149mg Amaranth grain
Vitamin A 0IU IU Refried beans
Vitamin E 0.09mg 0.19mg Amaranth grain
Vitamin D 0IU IU Refried beans
Vitamin D 0µg µg Refried beans
Vitamin C 6mg mg Refried beans
Vitamin B1 0.076mg 0.015mg Refried beans
Vitamin B2 0.079mg 0.022mg Refried beans
Vitamin B3 0.367mg 0.235mg Refried beans
Vitamin B5 0.189mg mg Refried beans
Vitamin B6 0.103mg 0.113mg Amaranth grain
Folate 11µg 22µg Amaranth grain
Vitamin B12 0µg µg Refried beans
Vitamin K 2.1µg µg Refried beans
Tryptophan 0.065mg mg Refried beans
Threonine 0.231mg mg Refried beans
Isoleucine 0.242mg mg Refried beans
Leucine 0.438mg mg Refried beans
Lysine 0.377mg mg Refried beans
Methionine 0.083mg mg Refried beans
Phenylalanine 0.297mg mg Refried beans
Valine 0.287mg mg Refried beans
Histidine 153mg mg Refried beans
Cholesterol 0mg mg Amaranth grain
Trans Fat 0.016g g Amaranth grain
Saturated Fat 0.631g g Amaranth grain
Monounsaturated Fat 0.601g g Refried beans
Polyunsaturated fat 0.543g g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans 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
10
Refried beans
5
Amaranth grain
Mineral Summary Score
33
Refried beans
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
30%
Refried beans
23%
Amaranth grain
Carbohydrates
14%
Refried beans
19%
Amaranth grain
Fats
9%
Refried beans
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 59)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 364mg)
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 - 0.631g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.