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Winged bean vs Amaranth grain - In-Depth Nutrition Comparison

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Differences between Winged bean and Amaranth grain

  • Winged bean has more Copper, Vitamin B1, Potassium, Vitamin B2, and Vitamin B3, while Amaranth grain has more Phosphorus, Manganese, Magnesium, and Selenium.
  • Winged bean's daily need coverage for Copper is 137% higher.
  • Amaranth grain contains 25 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Amaranth grain contains 0.015mg.

The food types used in this comparison are Winged bean tuber, raw and Amaranth grain, cooked.

Infographic

Winged bean 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 +334.1%
Contains more Zinc +61.6%
Contains more Copper +830.2%
Contains more Calcium +56.7%
Contains more Magnesium +170.8%
Contains more Phosphorus +228.9%
Contains less Sodium -82.9%
Equal in Iron - 2.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Potassium +334.1%
Contains more Zinc +61.6%
Contains more Copper +830.2%
Contains more Calcium +56.7%
Contains more Magnesium +170.8%
Contains more Phosphorus +228.9%
Contains less Sodium -82.9%
Equal in Iron - 2.1

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 +2426.7%
Contains more Vitamin B2 +577.3%
Contains more Vitamin B3 +597.9%
Contains more Vitamin B6 +50.7%
Contains more Folate +15.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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 +2426.7%
Contains more Vitamin B2 +577.3%
Contains more Vitamin B3 +597.9%
Contains more Vitamin B6 +50.7%
Contains more Folate +15.8%

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.
Winged bean Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Amaranth grain Opinion
Net carbs 28.1g 16.59g Winged bean
Protein 11.6g 3.8g Winged bean
Fats 0.9g 1.58g Amaranth grain
Carbs 28.1g 18.69g Winged bean
Calories 148kcal 102kcal Winged bean
Starch g 16.23g Amaranth grain
Fructose g g
Sugar g g
Fiber g 2.1g Amaranth grain
Calcium 30mg 47mg Amaranth grain
Iron 2mg 2.1mg Amaranth grain
Magnesium 24mg 65mg Amaranth grain
Phosphorus 45mg 148mg Amaranth grain
Potassium 586mg 135mg Winged bean
Sodium 35mg 6mg Amaranth grain
Zinc 1.39mg 0.86mg Winged bean
Copper 1.386mg 0.149mg Winged bean
Vitamin A 0IU IU Winged bean
Vitamin E mg 0.19mg Amaranth grain
Vitamin D 0IU IU Winged bean
Vitamin D 0µg µg Winged bean
Vitamin C 0mg mg Winged bean
Vitamin B1 0.379mg 0.015mg Winged bean
Vitamin B2 0.149mg 0.022mg Winged bean
Vitamin B3 1.64mg 0.235mg Winged bean
Vitamin B5 0.116mg mg Winged bean
Vitamin B6 0.075mg 0.113mg Amaranth grain
Folate 19µg 22µg Amaranth grain
Vitamin B12 0µg µg Winged bean
Vitamin K µg µg
Tryptophan 0.252mg mg Winged bean
Threonine 0.451mg mg Winged bean
Isoleucine 0.425mg mg Winged bean
Leucine 0.64mg mg Winged bean
Lysine 0.592mg mg Winged bean
Methionine 0.143mg mg Winged bean
Phenylalanine 0.451mg mg Winged bean
Valine 0.599mg mg Winged bean
Histidine 0.241mg mg Winged bean
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 0.222g g Amaranth grain
Monounsaturated Fat 0.234g g Winged bean
Polyunsaturated fat 0.174g g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean 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
17
Winged bean
5
Amaranth grain
Mineral Summary Score
85
Winged bean
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
70%
Winged bean
23%
Amaranth grain
Carbohydrates
28%
Winged bean
19%
Amaranth grain
Fats
4%
Winged bean
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 65)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.5)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 29mg)
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 - 0.222g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.