Amaranth vs. Buckwheat — In-Depth Nutrition Comparison
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Important differences between amaranth and buckwheat
- Amaranth has more manganese, iron, phosphorus, and selenium than buckwheat.
- Amaranth's daily need coverage for manganese is 20% more.
- Amaranth contains 7 times more calcium than buckwheat. Amaranth contains 47mg of calcium, while buckwheat contains 7mg.
- Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of buckwheat is 51.
The food varieties used in the comparison are Amaranth grain, cooked and Buckwheat groats, roasted, cooked.
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.
| Contains more MagnesiumMagnesium | +27.5% |
| Contains more CalciumCalcium | +571.4% |
| Contains more PotassiumPotassium | +53.4% |
| Contains more IronIron | +162.5% |
| Contains more ZincZinc | +41% |
| Contains more PhosphorusPhosphorus | +111.4% |
| Contains more ManganeseManganese | +111.9% |
| Contains more SeleniumSelenium | +150% |
| Contains less SodiumSodium | -33.3% |
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.
| Contains more Vitamin EVitamin E | +111.1% |
| Contains more Vitamin B6Vitamin B6 | +46.8% |
| Contains more FolateFolate | +57.1% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +77.3% |
| Contains more Vitamin B3Vitamin B3 | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.403mg | 20% |
| Iron | 2.1mg | 0.8mg | 16% |
| Phosphorus | 148mg | 70mg | 11% |
| Vitamin B5 | 0.359mg | 7% | |
| Starch | 16.23g | 7% | |
| Selenium | 5.5µg | 2.2µg | 6% |
| Vitamin B3 | 0.235mg | 0.94mg | 4% |
| Choline | 20.1mg | 4% | |
| Calcium | 47mg | 7mg | 4% |
| Vitamin B6 | 0.113mg | 0.077mg | 3% |
| Magnesium | 65mg | 51mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Zinc | 0.86mg | 0.61mg | 2% |
| Fiber | 2.1g | 2.7g | 2% |
| Vitamin B1 | 0.015mg | 0.04mg | 2% |
| Folate | 22µg | 14µg | 2% |
| Saturated fat | 0.134g | 1% | |
| Polyunsaturated fat | 0.188g | 1% | |
| Calories | 102kcal | 92kcal | 1% |
| Vitamin B2 | 0.022mg | 0.039mg | 1% |
| Protein | 3.8g | 3.38g | 1% |
| Vitamin E | 0.19mg | 0.09mg | 1% |
| Potassium | 135mg | 88mg | 1% |
| Fats | 1.58g | 0.62g | 1% |
| Carbs | 18.69g | 19.94g | 0% |
| Net carbs | 16.59g | 17.24g | N/A |
| Sugar | 0.9g | N/A | |
| Copper | 0.149mg | 0.146mg | 0% |
| Sodium | 6mg | 4mg | 0% |
| Monounsaturated fat | 0.188g | 0% | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.4% |
| Contains more FatsFats | +154.8% |
| Contains more OtherOther | +79.1% |
~equal in
Carbs
~19.94g
~equal in
Water
~75.63g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
