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Amaranth leaves vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Amaranth leaves and Wakame

  • Amaranth leaves have more Vitamin K, Vitamin C, Potassium, Vitamin B6, and Vitamin A RAE, however, Wakame have more Folate, Manganese, Copper, and Vitamin B5.
  • Amaranth leaves' daily need coverage for Vitamin K is 946% more.
  • Amaranth leaves have 96 times more Vitamin B6 than Wakame. Amaranth leaves have 0.192mg of Vitamin B6, while Wakame has 0.002mg.
  • Amaranth leaves are lower in Sodium.

The food varieties used in the comparison are Amaranth leaves, raw and Seaweed, wakame, raw.

Infographic

Amaranth leaves vs Wakame 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.
Contains more Calcium +43.3%
Contains more Potassium +1122%
Contains less Sodium -97.7%
Contains more Zinc +136.8%
Contains more Selenium +28.6%
Contains more Magnesium +94.5%
Contains more Phosphorus +60%
Contains more Copper +75.3%
Contains more Manganese +58.2%
Equal in Iron - 2.18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Calcium +43.3%
Contains more Potassium +1122%
Contains less Sodium -97.7%
Contains more Zinc +136.8%
Contains more Selenium +28.6%
Contains more Magnesium +94.5%
Contains more Phosphorus +60%
Contains more Copper +75.3%
Contains more Manganese +58.2%
Equal in Iron - 2.18

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.
:
7
Wakame
Contains more Vitamin A +710.3%
Contains more Vitamin C +1343.3%
Contains more Vitamin B6 +9500%
Contains more Vitamin K +21409.4%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +143.2%
Contains more Vitamin B5 +989.1%
Contains more Folate +130.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 0% 2850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 8% 14%
Contains more Vitamin A +710.3%
Contains more Vitamin C +1343.3%
Contains more Vitamin B6 +9500%
Contains more Vitamin K +21409.4%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +143.2%
Contains more Vitamin B5 +989.1%
Contains more Folate +130.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.6%
Contains more Protein +23.2%
Contains more Fats +93.9%
Contains more Carbs +127.4%
Contains more Other +380%
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +14.6%
Contains more Protein +23.2%
Contains more Fats +93.9%
Contains more Carbs +127.4%
Contains more Other +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +31%
Contains more Polyunsaturated fat +48.3%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +31%
Contains more Polyunsaturated fat +48.3%

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Wakame Opinion
Net carbs 4.02g 8.64g Wakame
Protein 2.46g 3.03g Wakame
Fats 0.33g 0.64g Wakame
Carbs 4.02g 9.14g Wakame
Calories 23kcal 45kcal Wakame
Sugar 0.65g Amaranth leaves
Fiber 0.5g Wakame
Calcium 215mg 150mg Amaranth leaves
Iron 2.32mg 2.18mg Amaranth leaves
Magnesium 55mg 107mg Wakame
Phosphorus 50mg 80mg Wakame
Potassium 611mg 50mg Amaranth leaves
Sodium 20mg 872mg Amaranth leaves
Zinc 0.9mg 0.38mg Amaranth leaves
Copper 0.162mg 0.284mg Wakame
Manganese 0.885mg 1.4mg Wakame
Selenium 0.9µg 0.7µg Amaranth leaves
Vitamin A 2917IU 360IU Amaranth leaves
Vitamin A RAE 146µg 18µg Amaranth leaves
Vitamin E 1mg Wakame
Vitamin C 43.3mg 3mg Amaranth leaves
Vitamin B1 0.027mg 0.06mg Wakame
Vitamin B2 0.158mg 0.23mg Wakame
Vitamin B3 0.658mg 1.6mg Wakame
Vitamin B5 0.064mg 0.697mg Wakame
Vitamin B6 0.192mg 0.002mg Amaranth leaves
Folate 85µg 196µg Wakame
Choline 13.9mg Wakame
Vitamin K 1140µg 5.3µg Amaranth leaves
Tryptophan 0.031mg 0.035mg Wakame
Threonine 0.099mg 0.165mg Wakame
Isoleucine 0.119mg 0.087mg Amaranth leaves
Leucine 0.195mg 0.257mg Wakame
Lysine 0.127mg 0.112mg Amaranth leaves
Methionine 0.036mg 0.063mg Wakame
Phenylalanine 0.133mg 0.112mg Amaranth leaves
Valine 0.137mg 0.209mg Wakame
Histidine 0.052mg 0.015mg Amaranth leaves
Saturated Fat 0.091g 0.13g Amaranth leaves
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.076g 0.058g Amaranth leaves
Polyunsaturated fat 0.147g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
257%
Amaranth leaves
28%
Wakame
Minerals Daily Need Coverage Score
47%
Amaranth leaves
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 852mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.039g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.