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Pumpkin seed vs Amaranth grain - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 25)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed 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 - 12mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 3.67g)
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.
Pumpkin seed Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Amaranth grain
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
Pumpkin seed
3
Amaranth grain
Mineral Summary Score
86
Pumpkin seed
24
Amaranth grain

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 Iron +57.6%
Contains more Calcium +17%
Contains more Potassium +580.7%
Contains more Magnesium +303.1%
Contains more Copper +363.1%
Contains more Zinc +1097.7%
Contains more Phosphorus +60.9%
Contains less Sodium -66.7%
Contains more Iron +57.6%
Contains more Calcium +17%
Contains more Potassium +580.7%
Contains more Magnesium +303.1%
Contains more Copper +363.1%
Contains more Zinc +1097.7%
Contains more Phosphorus +60.9%
Contains less Sodium -66.7%

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 +126.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +21.7%
Contains more Vitamin B6 +205.4%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +21.7%
Contains more Vitamin B6 +205.4%

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
111%
Pumpkin seed
23%
Amaranth grain
Carbohydrates
54%
Pumpkin seed
19%
Amaranth grain
Fats
90%
Pumpkin seed
7%
Amaranth grain

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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 Pumpkin seed Amaranth grain Opinion
Calories 446 102 Pumpkin seed
Protein 18.55 3.8 Pumpkin seed
Fats 19.4 1.58 Pumpkin seed
Vitamin C 0.3 Pumpkin seed
Carbs 53.75 18.69 Pumpkin seed
Cholesterol 0 Amaranth grain
Vitamin D 0 Pumpkin seed
Iron 3.31 2.1 Pumpkin seed
Calcium 55 47 Pumpkin seed
Potassium 919 135 Pumpkin seed
Magnesium 262 65 Pumpkin seed
Sugars
Fiber 18.4 2.1 Pumpkin seed
Copper 0.69 0.149 Pumpkin seed
Zinc 10.3 0.86 Pumpkin seed
Starch 16.23 Amaranth grain
Phosphorus 92 148 Amaranth grain
Sodium 18 6 Amaranth grain
Vitamin A 62 Pumpkin seed
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Pumpkin seed
Vitamin B1 0.034 0.015 Pumpkin seed
Vitamin B2 0.052 0.022 Pumpkin seed
Vitamin B3 0.286 0.235 Pumpkin seed
Vitamin B5 0.056 Pumpkin seed
Vitamin B6 0.037 0.113 Amaranth grain
Vitamin B12 0 Pumpkin seed
Vitamin K
Folic acid (B9) 0 Pumpkin seed
Trans Fat
Saturated Fat 3.67 Amaranth grain
Monounsaturated Fat 6.032 Pumpkin seed
Polyunsaturated fat 8.844 Pumpkin seed
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 Pumpkin seed
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.