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  6. Refried beans vs. Amaranth

Refried beans vs. Amaranth — In-Depth Nutrition Comparison

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A recap on the differences between refried beans and amaranth

  • Refried beans have more fiber, potassium, and vitamin B1; however, amaranth is higher in manganese, iron, phosphorus, and magnesium.
  • Amaranth covers your daily manganese needs 25% more than refried beans.
  • Amaranth contains 62 times less sodium than refried beans. Refried beans contain 370mg of sodium, while amaranth contains 6mg.
  • The glycemic index of amaranth is higher.

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

Infographic

Refried beans vs Amaranth 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +136.3%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +62.1%
Contains more IronIron +45.8%
Contains more CopperCopper +15.5%
Contains more ZincZinc +48.3%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +195.5%
~equal in Selenium ~5.5µg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 B1Vitamin B1 +406.7%
Contains more Vitamin B2Vitamin B2 +259.1%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +111.1%
Contains more FolateFolate +100%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.113mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Refried beans Amaranth DV% diff.
Manganese 0.289mg 0.854mg 25%
Histidine 153mg 22%
Sodium 370mg 6mg 16%
Phosphorus 92mg 148mg 8%
Iron 1.44mg 2.1mg 8%
Magnesium 35mg 65mg 7%
Vitamin C 6mg 7%
Fiber 3.7g 2.1g 6%
Potassium 319mg 135mg 5%
Vitamin B1 0.076mg 0.015mg 5%
Vitamin B5 0.189mg 4%
Choline 21.2mg 4%
Vitamin B2 0.079mg 0.022mg 4%
Starch 7.43g 16.23g 4%
Polyunsaturated fat 0.543g 4%
Zinc 0.58mg 0.86mg 3%
Saturated fat 0.631g 3%
Folate 11µg 22µg 3%
Protein 4.98g 3.8g 2%
Copper 0.129mg 0.149mg 2%
Vitamin K 2.1µg 2%
Monounsaturated fat 0.601g 2%
Calcium 29mg 47mg 2%
Carbs 13.55g 18.69g 2%
Calories 90kcal 102kcal 1%
Vitamin B3 0.367mg 0.235mg 1%
Vitamin B6 0.103mg 0.113mg 1%
Fats 2.01g 1.58g 1%
Selenium 5.8µg 5.5µg 1%
Vitamin E 0.09mg 0.19mg 1%
Net carbs 9.85g 16.59g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +31.1%
Contains more FatsFats +27.2%
Contains more OtherOther +122.1%
Contains more CarbsCarbs +37.9%
~equal in Water ~75.16g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +118.4%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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