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Amaranth grain vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Soba
Soba is cheaper (difference - $3)
Which food is richer in vitamins?
Soba
Soba is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Soba
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Amaranth grain
4
Soba
Mineral Summary Score
24
Amaranth grain
5
Soba

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
:
0
Soba
Contains more Iron +337.5%
Contains more Calcium +1075%
Contains more Potassium +285.7%
Contains more Magnesium +622.2%
Contains more Copper +1762.5%
Contains more Zinc +616.7%
Contains more Phosphorus +492%
Contains less Sodium -90%
Contains more Iron +337.5%
Contains more Calcium +1075%
Contains more Potassium +285.7%
Contains more Magnesium +622.2%
Contains more Copper +1762.5%
Contains more Zinc +616.7%
Contains more Phosphorus +492%
Contains less Sodium -90%

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
:
9
Soba
Contains more Vitamin B6 +182.5%
Contains more Vitamin B1 +526.7%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +117%
Contains more Vitamin B6 +182.5%
Contains more Vitamin B1 +526.7%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +117%

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 the food
Protein
23%
Amaranth grain
30%
Soba
Carbohydrates
19%
Amaranth grain
21%
Soba
Fats
7%
Amaranth grain
0%
Soba

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Amaranth grain Soba Opinion
Calories 102 99 Amaranth grain
Protein 3.8 5.06 Soba
Fats 1.58 0.1 Amaranth grain
Vitamin C 0 Soba
Carbs 18.69 21.44 Soba
Cholesterol 0 Amaranth grain
Vitamin D 0 Soba
Iron 2.1 0.48 Amaranth grain
Calcium 47 4 Amaranth grain
Potassium 135 35 Amaranth grain
Magnesium 65 9 Amaranth grain
Sugars
Fiber 2.1 Amaranth grain
Copper 0.149 0.008 Amaranth grain
Zinc 0.86 0.12 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 148 25 Amaranth grain
Sodium 6 60 Amaranth grain
Vitamin A 0 Soba
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Soba
Vitamin B1 0.015 0.094 Soba
Vitamin B2 0.022 0.026 Soba
Vitamin B3 0.235 0.51 Soba
Vitamin B5 0.235 Soba
Vitamin B6 0.113 0.04 Amaranth grain
Vitamin B12 0 Soba
Vitamin K
Folic acid (B9) 0 Soba
Trans Fat
Saturated Fat 0.019 Amaranth grain
Monounsaturated Fat 0.026 Soba
Polyunsaturated fat 0.031 Soba
Tryptophan 0.072 Soba
Threonine 0.177 Soba
Isoleucine 0.195 Soba
Leucine 0.33 Soba
Lysine 0.214 Soba
Methionine 0.072 Soba
Phenylalanine 0.217 Soba
Valine 0.249 Soba
Histidine 0.119 Soba
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.