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Amaranth vs. Blueberry — In-Depth Nutrition Comparison

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Important differences between amaranth and blueberries

  • Amaranth has more iron, manganese, phosphorus, magnesium, copper, selenium, and zinc than blueberries.
  • Amaranth's daily need coverage for iron is 23% more.
  • Amaranth contains 55 times more selenium than blueberries. Amaranth contains 5.5µg of selenium, while blueberries contain 0.1µg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of blueberries is 53.

The food varieties used in the comparison are Amaranth grain, cooked and Blueberries, raw.

Infographic

Amaranth vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +983.3%
Contains more CalciumCalcium +683.3%
Contains more PotassiumPotassium +75.3%
Contains more IronIron +650%
Contains more CopperCopper +161.4%
Contains more ZincZinc +437.5%
Contains more PhosphorusPhosphorus +1133.3%
Contains more ManganeseManganese +154.2%
Contains more SeleniumSelenium +5400%
Contains less SodiumSodium -83.3%

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 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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin B6Vitamin B6 +117.3%
Contains more FolateFolate +266.7%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +146.7%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B3Vitamin B3 +77.9%
~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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +413.5%
Contains more FatsFats +378.8%
Contains more CarbsCarbs +29%
Contains more OtherOther +234.8%
Contains more WaterWater +12%

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
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +54000%
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 Blueberry
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 Blueberry DV% diff.
Manganese 0.854mg 0.336mg 23%
Iron 2.1mg 0.28mg 23%
Phosphorus 148mg 12mg 19%
Vitamin K 19.3µg 16%
Magnesium 65mg 6mg 14%
Vitamin C 9.7mg 11%
Selenium 5.5µg 0.1µg 10%
Copper 0.149mg 0.057mg 10%
Starch 16.23g 0.03g 7%
Zinc 0.86mg 0.16mg 6%
Fructose 4.97g 6%
Protein 3.8g 0.74g 6%
Vitamin B6 0.113mg 0.052mg 5%
Calcium 47mg 6mg 4%
Folate 22µg 6µg 4%
Vitamin E 0.19mg 0.57mg 3%
Vitamin B5 0.124mg 2%
Calories 102kcal 57kcal 2%
Potassium 135mg 77mg 2%
Vitamin B1 0.015mg 0.037mg 2%
Fats 1.58g 0.33g 2%
Fiber 2.1g 2.4g 1%
Vitamin B2 0.022mg 0.041mg 1%
Vitamin B3 0.235mg 0.418mg 1%
Carbs 18.69g 14.49g 1%
Choline 6mg 1%
Polyunsaturated fat 0.146g 1%
Net carbs 16.59g 12.09g N/A
Sugar 9.96g N/A
Sodium 6mg 1mg 0%
Vitamin A 3µg 0%
Saturated fat 0.028g 0%
Monounsaturated fat 0.047g 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Blueberry
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
11%
Blueberry
Minerals Daily Need Coverage Score
43%
Amaranth
10%
Blueberry

Comparison summary

Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 44)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $2.7)
Which food is richer in vitamins?
Blueberry
Blueberry 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 - 9.96g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.028g)
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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.