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Amaranth leaves vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between amaranth leaves and millet flour

  • Amaranth leaves have more vitamin K, vitamin C, and calcium; however, millet flour is richer in selenium, copper, phosphorus, vitamin B3, vitamin B1, vitamin B5, and iron.
  • Amaranth leaves cover your daily vitamin K needs 949% more than millet flour.

Specific food types used in this comparison are Amaranth leaves, raw and Millet flour.

Infographic

Amaranth leaves vs Millet flour infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +1435.7%
Contains more PotassiumPotassium +172.8%
Contains more MagnesiumMagnesium +116.4%
Contains more IronIron +69.8%
Contains more CopperCopper +230.2%
Contains more ZincZinc +192.2%
Contains more PhosphorusPhosphorus +470%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +13.2%
Contains more SeleniumSelenium +3533.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +116.4%
Contains more Vitamin KVitamin K +142400%
Contains more FolateFolate +102.4%
Contains more Vitamin B1Vitamin B1 +1429.6%
Contains more Vitamin B3Vitamin B3 +814.9%
Contains more Vitamin B5Vitamin B5 +1879.7%
Contains more Vitamin B6Vitamin B6 +93.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +957.6%
Contains more OtherOther +24%
Contains more ProteinProtein +337%
Contains more FatsFats +1187.9%
Contains more CarbsCarbs +1768.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +1115.8%
Contains more Poly. FatPolyunsaturated fat +1681%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Millet flour DV% diff.
Vitamin K 1140µg 0.8µg 949%
Selenium 0.9µg 32.7µg 58%
Vitamin C 43.3mg 0mg 48%
Copper 0.162mg 0.535mg 41%
Vitamin B3 0.658mg 6.02mg 34%
Phosphorus 50mg 285mg 34%
Vitamin B1 0.027mg 0.413mg 32%
Starch 69.88g 29%
Carbs 4.02g 75.12g 24%
Vitamin B5 0.064mg 1.267mg 24%
Calcium 215mg 14mg 20%
Iron 2.32mg 3.94mg 20%
Calories 23kcal 382kcal 18%
Protein 2.46g 10.75g 17%
Zinc 0.9mg 2.63mg 16%
Vitamin A 146µg 16%
Polyunsaturated fat 0.147g 2.618g 16%
Magnesium 55mg 119mg 15%
Vitamin B6 0.192mg 0.372mg 14%
Fiber 3.5g 14%
Potassium 611mg 224mg 11%
Folate 85µg 42µg 11%
Vitamin B2 0.158mg 0.073mg 7%
Fats 0.33g 4.25g 6%
Manganese 0.885mg 1.002mg 5%
Saturated fat 0.091g 0.536g 2%
Monounsaturated fat 0.076g 0.924g 2%
Vitamin E 0.11mg 1%
Sodium 20mg 4mg 1%
Net carbs 4.02g 71.62g N/A
Sugar 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.031mg 0.17mg 0%
Threonine 0.099mg 0.354mg 0%
Isoleucine 0.119mg 0.473mg 0%
Leucine 0.195mg 1.537mg 0%
Lysine 0.127mg 0.144mg 0%
Methionine 0.036mg 0.319mg 0%
Phenylalanine 0.133mg 0.675mg 0%
Valine 0.137mg 0.584mg 0%
Histidine 0.052mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
247%
Amaranth leaves
33%
Millet flour
Minerals Daily Need Coverage Score
47%
Amaranth leaves
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated fat?
Amaranth leaves
Amaranth leaves is lower in Saturated fat (difference - 0.445g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 70)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.