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Amaranth grain vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Amaranth grain and Buckwheat

  • Amaranth grain has more Manganese, Iron, Phosphorus, and Selenium than Buckwheat.
  • Amaranth grain's daily need coverage for Manganese is 20% more.
  • Amaranth grain contains 7 times more Calcium than Buckwheat. Amaranth grain contains 47mg of Calcium, while Buckwheat contains 7mg.

The food varieties used in the comparison are Amaranth grain, cooked and Buckwheat groats, roasted, cooked.

Infographic

Amaranth grain vs Buckwheat 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.
Contains more Calcium +571.4%
Contains more Iron +162.5%
Contains more Magnesium +27.5%
Contains more Phosphorus +111.4%
Contains more Potassium +53.4%
Contains more Zinc +41%
Contains more Manganese +111.9%
Contains more Selenium +150%
Contains less Sodium -33.3%
Equal in Copper - 0.146
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +571.4%
Contains more Iron +162.5%
Contains more Magnesium +27.5%
Contains more Phosphorus +111.4%
Contains more Potassium +53.4%
Contains more Zinc +41%
Contains more Manganese +111.9%
Contains more Selenium +150%
Contains less Sodium -33.3%
Equal in Copper - 0.146

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.
:
Contains more Vitamin E +111.1%
Contains more Vitamin B6 +46.8%
Contains more Folate +57.1%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +300%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +111.1%
Contains more Vitamin B6 +46.8%
Contains more Folate +57.1%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.4%
Contains more Fats +154.8%
Contains more Other +79.1%
Equal in Carbs - 19.94
Equal in Water - 75.63
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +12.4%
Contains more Fats +154.8%
Contains more Other +79.1%
Equal in Carbs - 19.94
Equal in Water - 75.63

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Buckwheat Opinion
Net carbs 16.59g 17.24g Buckwheat
Protein 3.8g 3.38g Amaranth grain
Fats 1.58g 0.62g Amaranth grain
Carbs 18.69g 19.94g Buckwheat
Calories 102kcal 92kcal Amaranth grain
Starch 16.23g Amaranth grain
Fructose 0.1g Buckwheat
Sugar 0.9g Amaranth grain
Fiber 2.1g 2.7g Buckwheat
Calcium 47mg 7mg Amaranth grain
Iron 2.1mg 0.8mg Amaranth grain
Magnesium 65mg 51mg Amaranth grain
Phosphorus 148mg 70mg Amaranth grain
Potassium 135mg 88mg Amaranth grain
Sodium 6mg 4mg Buckwheat
Zinc 0.86mg 0.61mg Amaranth grain
Copper 0.149mg 0.146mg Amaranth grain
Manganese 0.854mg 0.403mg Amaranth grain
Selenium 5.5µg 2.2µg Amaranth grain
Vitamin E 0.19mg 0.09mg Amaranth grain
Vitamin B1 0.015mg 0.04mg Buckwheat
Vitamin B2 0.022mg 0.039mg Buckwheat
Vitamin B3 0.235mg 0.94mg Buckwheat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.113mg 0.077mg Amaranth grain
Folate 22µg 14µg Amaranth grain
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g Amaranth grain
Monounsaturated Fat 0.188g Buckwheat
Polyunsaturated fat 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
5%
Amaranth grain
8%
Buckwheat
Minerals Daily Need Coverage Score
43%
Amaranth grain
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 46)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.6)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.9g)
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 - 0.134g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.