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  6. White beans vs. Amaranth

White beans vs. Amaranth — In-Depth Nutrition Comparison

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Important differences between white beans and amaranth

  • White beans has more iron, fiber, copper, folate, potassium, vitamin B1, and vitamin E; however, amaranth 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. White beans contains 0.118mg of vitamin B1, while amaranth 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 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 ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient White beans Amaranth DV% diff.
Iron 3.7mg 2.1mg 20%
Fiber 6.3g 2.1g 17%
Folate 81µg 22µg 15%
Copper 0.287mg 0.149mg 15%
Potassium 561mg 135mg 13%
Protein 9.73g 3.8g 12%
Vitamin B1 0.118mg 0.015mg 9%
Manganese 0.636mg 0.854mg 9%
Selenium 1.3µg 5.5µg 8%
Starch 16.23g 7%
Choline 35.1mg 6%
Zinc 1.38mg 0.86mg 5%
Phosphorus 113mg 148mg 5%
Vitamin E 0.94mg 0.19mg 5%
Vitamin B5 0.229mg 5%
Calcium 90mg 47mg 4%
Vitamin K 3.5µg 3%
Vitamin B6 0.093mg 0.113mg 2%
Vitamin B2 0.046mg 0.022mg 2%
Calories 139kcal 102kcal 2%
Fats 0.35g 1.58g 2%
Carbs 25.09g 18.69g 2%
Polyunsaturated fat 0.152g 1%
Vitamin B3 0.14mg 0.235mg 1%
Net carbs 18.79g 16.59g N/A
Magnesium 63mg 65mg 0%
Sugar 0.34g N/A
Sodium 6mg 6mg 0%
Saturated fat 0.091g 0%
Monounsaturated fat 0.031g 0%
Tryptophan 0.115mg 0%
Threonine 0.409mg 0%
Isoleucine 0.429mg 0%
Leucine 0.776mg 0%
Lysine 0.668mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.526mg 0%
Valine 0.509mg 0%
Histidine 0.271mg 0%

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%

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