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Amaranth vs. Artichoke — In-Depth Nutrition Comparison

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How are amaranth and artichoke different?

  • Amaranth is higher in manganese, iron, selenium, and phosphorus; however, artichoke is richer in fiber, folate, copper, potassium, and vitamin B3.
  • Daily need coverage for manganese for amaranth is 26% higher.
  • Amaranth contains 28 times more selenium than artichoke. While amaranth contains 5.5µg of selenium, artichoke contains only 0.2µg.
  • Artichoke has a lower glycemic index (32) than amaranth (97).

Amaranth grain, cooked and Artichokes, (globe or french), raw are the varieties used in this article.

Infographic

Amaranth vs Artichoke 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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more IronIron +64.1%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +64.4%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +233.6%
Contains more SeleniumSelenium +2650%
Contains more PotassiumPotassium +174.1%
Contains more CopperCopper +55%
~equal in Magnesium ~60mg
~equal in Calcium ~44mg

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 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +345.1%
Contains more FolateFolate +209.1%
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.116mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more ProteinProtein +16.2%
Contains more FatsFats +953.3%
Contains more CarbsCarbs +77.8%
Contains more WaterWater +13%
Contains more OtherOther +46.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Artichoke DV% diff.
Manganese 0.854mg 0.256mg 26%
Fiber 2.1g 5.4g 13%
Vitamin C 11.7mg 13%
Folate 22µg 68µg 12%
Vitamin K 14.8µg 12%
Selenium 5.5µg 0.2µg 10%
Iron 2.1mg 1.28mg 10%
Copper 0.149mg 0.231mg 9%
Phosphorus 148mg 90mg 8%
Starch 16.23g 7%
Potassium 135mg 370mg 7%
Vitamin B5 0.338mg 7%
Choline 34.4mg 6%
Vitamin B3 0.235mg 1.046mg 5%
Vitamin B1 0.015mg 0.072mg 5%
Sodium 6mg 94mg 4%
Vitamin B2 0.022mg 0.066mg 3%
Calories 102kcal 47kcal 3%
Carbs 18.69g 10.51g 3%
Zinc 0.86mg 0.49mg 3%
Fats 1.58g 0.15g 2%
Protein 3.8g 3.27g 1%
Magnesium 65mg 60mg 1%
Net carbs 16.59g 5.11g N/A
Calcium 47mg 44mg 0%
Sugar 0.99g N/A
Vitamin E 0.19mg 0.19mg 0%
Vitamin A 1µg 0%
Vitamin B6 0.113mg 0.116mg 0%
Saturated fat 0.036g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.064g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Artichoke
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
5%
Amaranth
19%
Artichoke
Minerals Daily Need Coverage Score
43%
Amaranth
31%
Artichoke

Comparison summary

Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 65)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $2.6)
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.036g)
Which food is richer in minerals?
Amaranth
Amaranth 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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.