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  6. White beans vs. Amaranth grain

White beans vs. Amaranth grain — In-Depth Nutrition Comparison

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Important differences between White beans and Amaranth grain

  • White beans has more Iron, Fiber, Copper, Folate, Potassium, Vitamin B1, and Vitamin E, however, Amaranth grain is richer in Manganese, and Selenium.
  • White beans's daily need coverage for Iron is 20% more.
  • White beans contains 8 times more Vitamin B1 than Amaranth grain. White beans contains 0.118mg of Vitamin B1, while Amaranth grain contains 0.015mg.

The food varieties used in the comparison are Beans, white, mature seeds, cooked, boiled, without salt and Amaranth grain, cooked.

Infographic

White beans 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" 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 CalciumCalcium +91.5%
Contains more PotassiumPotassium +315.6%
Contains more IronIron +76.2%
Contains more CopperCopper +92.6%
Contains more ZincZinc +60.5%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +34.3%
Contains more SeleniumSelenium +323.1%
~equal in Magnesium ~65mg
~equal in Sodium ~6mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 EVitamin E +394.7%
Contains more Vitamin B1Vitamin B1 +686.7%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +268.2%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +67.9%
Contains more Vitamin B6Vitamin B6 +21.5%
~equal in Vitamin C ~mg
~equal in Vitamin A ~IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +156.1%
Contains more CarbsCarbs +34.2%
Contains more OtherOther +127.3%
Contains more FatsFats +351.4%
Contains more WaterWater +19.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Amaranth grain
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient White beans Amaranth grain Opinion
Calories 139kcal 102kcal White beans
Protein 9.73g 3.8g White beans
Fats 0.35g 1.58g Amaranth grain
Net carbs 18.79g 16.59g White beans
Carbs 25.09g 18.69g White beans
Magnesium 63mg 65mg Amaranth grain
Calcium 90mg 47mg White beans
Potassium 561mg 135mg White beans
Iron 3.7mg 2.1mg White beans
Sugar 0.34g Amaranth grain
Fiber 6.3g 2.1g White beans
Copper 0.287mg 0.149mg White beans
Zinc 1.38mg 0.86mg White beans
Starch 16.23g Amaranth grain
Phosphorus 113mg 148mg Amaranth grain
Sodium 6mg 6mg
Vitamin E 0.94mg 0.19mg White beans
Manganese 0.636mg 0.854mg Amaranth grain
Selenium 1.3µg 5.5µg Amaranth grain
Vitamin B1 0.118mg 0.015mg White beans
Vitamin B2 0.046mg 0.022mg White beans
Vitamin B3 0.14mg 0.235mg Amaranth grain
Vitamin B5 0.229mg White beans
Vitamin B6 0.093mg 0.113mg Amaranth grain
Vitamin K 3.5µg White beans
Folate 81µg 22µg White beans
Choline 35.1mg White beans
Saturated Fat 0.091g Amaranth grain
Monounsaturated Fat 0.031g White beans
Polyunsaturated fat 0.152g White beans
Tryptophan 0.115mg White beans
Threonine 0.409mg White beans
Isoleucine 0.429mg White beans
Leucine 0.776mg White beans
Lysine 0.668mg White beans
Methionine 0.146mg White beans
Phenylalanine 0.526mg White beans
Valine 0.509mg White beans
Histidine 0.271mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
White beans
5%
Amaranth grain
Minerals Daily Need Coverage Score
53%
White beans
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 97)
Which food is cheaper?
White beans
White beans is cheaper (difference - $3)
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.091g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.