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  6. Amaranth grain vs. Wheat

Amaranth grain vs. Wheat — In-Depth Nutrition Comparison

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Differences between Amaranth grain and Wheat

  • Amaranth grain contains less Selenium, Vitamin B3, Zinc, Fiber, Manganese, Vitamin B1, and Copper than Wheat.
  • Wheat's daily need coverage for Selenium is 48% higher.
  • Wheat contains 5 times less Calcium than Amaranth grain. Amaranth grain contains 47mg of Calcium, while Wheat contains 9mg.

The food types used in this comparison are Amaranth grain, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Amaranth grain vs Wheat 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.
Amaranth grain
Amaranth grain
5
:
5
Wheat
Wheat
Contains more Calcium +422.2%
Contains more Iron +19.3%
Contains more Magnesium +35.4%
Contains less Sodium -25%
Contains more Potassium +21.5%
Contains more Zinc +114%
Contains more Copper +38.9%
Contains more Manganese +20.6%
Contains more Selenium +480%
Equal in Phosphorus - 147
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +422.2%
Contains more Iron +19.3%
Contains more Magnesium +35.4%
Contains less Sodium -25%
Contains more Potassium +21.5%
Contains more Zinc +114%
Contains more Copper +38.9%
Contains more Manganese +20.6%
Contains more Selenium +480%
Equal in Phosphorus - 147

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.
Amaranth grain
Amaranth grain
2
:
6
Wheat
Wheat
Contains more Vitamin B6 +61.4%
Contains more Folate +100%
Contains more Vitamin E +26.3%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +880.9%
Amaranth grain
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B6 +61.4%
Contains more Folate +100%
Contains more Vitamin E +26.3%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +880.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
3
:
2
Wheat
Wheat
Contains more Fats +90.4%
Contains more Water +15.3%
Contains more Other +13.2%
Contains more Protein +50.3%
Contains more Carbs +47.7%
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +90.4%
Contains more Water +15.3%
Contains more Other +13.2%
Contains more Protein +50.3%
Contains more Carbs +47.7%

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 Wheat
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Wheat Opinion
Net carbs 16.59g 23.3g Wheat
Protein 3.8g 5.71g Wheat
Fats 1.58g 0.83g Amaranth grain
Carbs 18.69g 27.6g Wheat
Calories 102kcal 132kcal Wheat
Starch 16.23g Amaranth grain
Sugar 3.07g Amaranth grain
Fiber 2.1g 4.3g Wheat
Calcium 47mg 9mg Amaranth grain
Iron 2.1mg 1.76mg Amaranth grain
Magnesium 65mg 48mg Amaranth grain
Phosphorus 148mg 147mg Amaranth grain
Potassium 135mg 164mg Wheat
Sodium 6mg 8mg Amaranth grain
Zinc 0.86mg 1.84mg Wheat
Copper 0.149mg 0.207mg Wheat
Manganese 0.854mg 1.03mg Wheat
Selenium 5.5µg 31.9µg Wheat
Vitamin A 4IU Wheat
Vitamin E 0.19mg 0.24mg Wheat
Vitamin B1 0.015mg 0.095mg Wheat
Vitamin B2 0.022mg 0.03mg Wheat
Vitamin B3 0.235mg 2.305mg Wheat
Vitamin B6 0.113mg 0.07mg Amaranth grain
Folate 22µg 11µg Amaranth grain
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g Amaranth grain
Saturated Fat 0.077g Amaranth grain
Monounsaturated Fat 0.084g Wheat
Polyunsaturated fat 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
43%
Amaranth grain
61%
Wheat

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 47)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.6)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 2mg)
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 - 0.077g)
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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.