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Soybean raw vs Amaranth grain - In-Depth Nutrition Comparison

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Significant differences between Soybean raw and Amaranth grain

  • The amount of Iron, Copper, Folate, Phosphorus, Manganese, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc in Soybean raw is higher than in Amaranth grain.
  • Soybean raw covers your daily Iron needs 170% more than Amaranth grain.
  • Amaranth grain has 58 times less Vitamin B1 than Soybean raw. Soybean raw has 0.874mg of Vitamin B1, while Amaranth grain has 0.015mg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Amaranth grain, cooked.

Infographic

Soybean raw 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
Soybean raw
Soybean raw
8
:
0
Amaranth grain
Amaranth grain
Contains more Calcium +489.4%
Contains more Iron +647.6%
Contains more Magnesium +330.8%
Contains more Phosphorus +375.7%
Contains more Potassium +1231.1%
Contains less Sodium -66.7%
Contains more Zinc +468.6%
Contains more Copper +1012.8%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +489.4%
Contains more Iron +647.6%
Contains more Magnesium +330.8%
Contains more Phosphorus +375.7%
Contains more Potassium +1231.1%
Contains less Sodium -66.7%
Contains more Zinc +468.6%
Contains more Copper +1012.8%

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
Soybean raw
Soybean raw
12
:
0
Amaranth grain
Amaranth grain
Contains more Vitamin E +347.4%
Contains more Vitamin B1 +5726.7%
Contains more Vitamin B2 +3854.5%
Contains more Vitamin B3 +590.6%
Contains more Vitamin B6 +233.6%
Contains more Folate +1604.5%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Amaranth grain
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 E +347.4%
Contains more Vitamin B1 +5726.7%
Contains more Vitamin B2 +3854.5%
Contains more Vitamin B3 +590.6%
Contains more Vitamin B6 +233.6%
Contains more Folate +1604.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Amaranth grain
Amaranth grain
Contains more Protein +860.3%
Contains more Fats +1162%
Contains more Carbs +61.4%
Contains more Other +532.5%
Contains more Water +780.1%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Amaranth grain
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 Protein +860.3%
Contains more Fats +1162%
Contains more Carbs +61.4%
Contains more Other +532.5%
Contains more Water +780.1%

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

All nutrients comparison - raw data values

Nutrient Soybean raw Amaranth grain Opinion
Net carbs 20.86g 16.59g Soybean raw
Protein 36.49g 3.8g Soybean raw
Fats 19.94g 1.58g Soybean raw
Carbs 30.16g 18.69g Soybean raw
Calories 446kcal 102kcal Soybean raw
Starch 16.23g Amaranth grain
Sugar 7.33g Amaranth grain
Fiber 9.3g 2.1g Soybean raw
Calcium 277mg 47mg Soybean raw
Iron 15.7mg 2.1mg Soybean raw
Magnesium 280mg 65mg Soybean raw
Phosphorus 704mg 148mg Soybean raw
Potassium 1797mg 135mg Soybean raw
Sodium 2mg 6mg Soybean raw
Zinc 4.89mg 0.86mg Soybean raw
Copper 1.658mg 0.149mg Soybean raw
Vitamin A 22IU Soybean raw
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg 0.19mg Soybean raw
Vitamin C 6mg Soybean raw
Vitamin B1 0.874mg 0.015mg Soybean raw
Vitamin B2 0.87mg 0.022mg Soybean raw
Vitamin B3 1.623mg 0.235mg Soybean raw
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.377mg 0.113mg Soybean raw
Folate 375µg 22µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Saturated Fat 2.884g Amaranth grain
Monounsaturated Fat 4.404g Soybean raw
Polyunsaturated fat 11.255g Soybean raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
5%
Amaranth grain
Minerals Daily Need Coverage Score
252%
Soybean raw
36%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 83)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 7.33g)
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 - 2.884g)
Which food is cheaper?
Amaranth grain
Amaranth grain is cheaper (difference - $0.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.