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  6. Amaranth leaves vs. Wheat

Amaranth leaves vs. Wheat — In-Depth Nutrition Comparison

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Important differences between amaranth leaves and wheat

  • Amaranth leaves have more vitamin A, calcium, folate, potassium, vitamin B2, and vitamin B6; however, wheat has more selenium, phosphorus, vitamin B3, and zinc.
  • Amaranth leaves' daily need coverage for vitamin A is 58% more.
  • Amaranth leaves have 24 times more calcium than wheat. Amaranth leaves have 215mg of calcium, while wheat has 9mg.

The food varieties used in the comparison are Amaranth leaves, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Amaranth leaves 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.
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%
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +14.6%
Contains more CalciumCalcium +2288.9%
Contains more PotassiumPotassium +272.6%
Contains more IronIron +31.8%
Contains more CopperCopper +27.8%
Contains more ZincZinc +104.4%
Contains more PhosphorusPhosphorus +194%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +16.4%
Contains more SeleniumSelenium +3444.4%

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%
Wheat
Wheat
3
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +426.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +174.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +672.7%
Contains more Vitamin B1Vitamin B1 +251.9%
Contains more Vitamin B3Vitamin B3 +250.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Wheat DV% diff.
Vitamin K 1140µg 950%
Selenium 0.9µg 31.9µg 56%
Vitamin C 43.3mg 48%
Calcium 215mg 9mg 21%
Folate 85µg 11µg 19%
Fiber 4.3g 17%
Vitamin A 146µg 16%
Phosphorus 50mg 147mg 14%
Potassium 611mg 164mg 13%
Vitamin B3 0.658mg 2.305mg 10%
Vitamin B2 0.158mg 0.03mg 10%
Vitamin B6 0.192mg 0.07mg 9%
Zinc 0.9mg 1.84mg 9%
Carbs 4.02g 27.6g 8%
Iron 2.32mg 1.76mg 7%
Protein 2.46g 5.71g 7%
Manganese 0.885mg 1.03mg 6%
Vitamin B1 0.027mg 0.095mg 6%
Calories 23kcal 132kcal 5%
Copper 0.162mg 0.207mg 5%
Vitamin E 0.24mg 2%
Magnesium 55mg 48mg 2%
Polyunsaturated fat 0.147g 0.243g 1%
Vitamin B5 0.064mg 1%
Fats 0.33g 0.83g 1%
Sodium 20mg 8mg 1%
Net carbs 4.02g 23.3g N/A
Sugar 3.07g N/A
Trans fat 0g 0.002g N/A
Saturated fat 0.091g 0.077g 0%
Monounsaturated fat 0.076g 0.084g 0%
Tryptophan 0.031mg 0.051mg 0%
Threonine 0.099mg 0.172mg 0%
Isoleucine 0.119mg 0.22mg 0%
Leucine 0.195mg 0.432mg 0%
Lysine 0.127mg 0.161mg 0%
Methionine 0.036mg 0.097mg 0%
Phenylalanine 0.133mg 0.3mg 0%
Valine 0.137mg 0.267mg 0%
Histidine 0.052mg 0.147mg 0%

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
Wheat
Wheat
3
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 WaterWater +40.7%
Contains more OtherOther +120.6%
Contains more ProteinProtein +132.1%
Contains more FatsFats +151.5%
Contains more CarbsCarbs +586.6%

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
Wheat
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -15.4%
Contains more Mono. FatMonounsaturated fat +10.5%
Contains more Poly. FatPolyunsaturated fat +65.3%

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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. 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.