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  6. Buckwheat vs. Amaranth grain

Buckwheat vs. Amaranth grain — In-Depth Nutrition Comparison

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Important differences between Buckwheat and Amaranth grain

  • Amaranth grain has more Manganese, Iron, Phosphorus, and Selenium than Buckwheat.
  • Amaranth grain's daily need coverage for Manganese is 20% more.
  • Buckwheat contains 4 times more Vitamin B3 than Amaranth grain. Buckwheat contains 0.94mg of Vitamin B3, while Amaranth grain contains 0.235mg.

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

Infographic

Buckwheat vs Amaranth grain 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.
Buckwheat
Buckwheat
1
:
9
Amaranth grain
Amaranth grain
Contains less Sodium -33.3%
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%
Equal in Copper - 0.149
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains less Sodium -33.3%
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%
Equal in Copper - 0.149

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.
Buckwheat
Buckwheat
9
:
3
Amaranth grain
Amaranth grain
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +300%
Contains more Vitamin E +111.1%
Contains more Vitamin B6 +46.8%
Contains more Folate +57.1%
Buckwheat
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%
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%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +300%
Contains more Vitamin E +111.1%
Contains more Vitamin B6 +46.8%
Contains more Folate +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Amaranth grain
Amaranth grain
Contains more Protein +12.4%
Contains more Fats +154.8%
Contains more Other +79.1%
Equal in Carbs - 18.69
Equal in Water - 75.16
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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
Contains more Protein +12.4%
Contains more Fats +154.8%
Contains more Other +79.1%
Equal in Carbs - 18.69
Equal in Water - 75.16

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
1
Amaranth grain
Amaranth grain
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Buckwheat
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
Amaranth grain
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Amaranth grain
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 Buckwheat Amaranth grain Opinion
Net carbs 17.24g 16.59g Buckwheat
Protein 3.38g 3.8g Amaranth grain
Fats 0.62g 1.58g Amaranth grain
Carbs 19.94g 18.69g Buckwheat
Calories 92kcal 102kcal Amaranth grain
Starch 16.23g Amaranth grain
Fructose 0.1g Buckwheat
Sugar 0.9g Amaranth grain
Fiber 2.7g 2.1g Buckwheat
Calcium 7mg 47mg Amaranth grain
Iron 0.8mg 2.1mg Amaranth grain
Magnesium 51mg 65mg Amaranth grain
Phosphorus 70mg 148mg Amaranth grain
Potassium 88mg 135mg Amaranth grain
Sodium 4mg 6mg Buckwheat
Zinc 0.61mg 0.86mg Amaranth grain
Copper 0.146mg 0.149mg Amaranth grain
Manganese 0.403mg 0.854mg Amaranth grain
Selenium 2.2µg 5.5µg Amaranth grain
Vitamin E 0.09mg 0.19mg Amaranth grain
Vitamin B1 0.04mg 0.015mg Buckwheat
Vitamin B2 0.039mg 0.022mg Buckwheat
Vitamin B3 0.94mg 0.235mg Buckwheat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg 0.113mg Amaranth grain
Folate 14µg 22µg 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
Buckwheat Amaranth grain
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
8%
Buckwheat
5%
Amaranth grain
Minerals Daily Need Coverage Score
24%
Buckwheat
43%
Amaranth grain

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.