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Amaranth vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between amaranth and bell peppers

  • Amaranth has more manganese, iron, phosphorus, magnesium, selenium, copper, and zinc; however, bell peppers are higher in vitamin B6.
  • Amaranth covers your daily manganese needs 32% more than bell peppers.
  • The glycemic index of amaranth is higher.

Food varieties used in this article are Amaranth grain, cooked and Peppers, sweet, green, raw.

Infographic

Amaranth vs Bell pepper 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 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +370%
Contains more IronIron +517.6%
Contains more CopperCopper +125.8%
Contains more ZincZinc +561.5%
Contains more PhosphorusPhosphorus +640%
Contains more ManganeseManganese +600%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +29.6%
Contains less SodiumSodium -50%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more FolateFolate +120%
Contains more Vitamin EVitamin E +94.7%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +104.3%
Contains more Vitamin B6Vitamin B6 +98.2%
~equal in Vitamin D ~0µg
~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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +341.9%
Contains more FatsFats +829.4%
Contains more CarbsCarbs +302.8%
Contains more OtherOther +75%
Contains more WaterWater +24.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Bell pepper DV% diff.
Vitamin C 80.4mg 89%
Manganese 0.854mg 0.122mg 32%
Iron 2.1mg 0.34mg 22%
Phosphorus 148mg 20mg 18%
Magnesium 65mg 10mg 13%
Selenium 5.5µg 0µg 10%
Vitamin B6 0.113mg 0.224mg 9%
Copper 0.149mg 0.066mg 9%
Starch 16.23g 0g 7%
Zinc 0.86mg 0.13mg 7%
Vitamin K 7.4µg 6%
Protein 3.8g 0.86g 6%
Carbs 18.69g 4.64g 5%
Calories 102kcal 20kcal 4%
Vitamin B1 0.015mg 0.057mg 4%
Calcium 47mg 10mg 4%
Folate 22µg 10µg 3%
Fiber 2.1g 1.7g 2%
Vitamin B3 0.235mg 0.48mg 2%
Vitamin A 18µg 2%
Fats 1.58g 0.17g 2%
Vitamin B5 0.099mg 2%
Choline 5.5mg 1%
Fructose 1.12g 1%
Potassium 135mg 175mg 1%
Vitamin E 0.19mg 0.37mg 1%
Net carbs 16.59g 2.94g N/A
Sugar 2.4g N/A
Sodium 6mg 3mg 0%
Vitamin B2 0.022mg 0.028mg 0%
Saturated fat 0.058g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.062g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.024mg 0%
Leucine 0.036mg 0%
Lysine 0.039mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.092mg 0%
Valine 0.036mg 0%
Histidine 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Bell pepper
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
31%
Bell pepper
Minerals Daily Need Coverage Score
43%
Amaranth
9%
Bell pepper

Comparison summary

Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 65)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $2.7)
Which food is richer in vitamins?
Bell pepper
Bell pepper 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 - 2.4g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.058g)
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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.