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Amaranth grain vs Buckwheat - In-Depth Nutrition Comparison

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Significant differences between Amaranth grain and Buckwheat

  • The amount of Copper, Vitamin B3, Magnesium, Fiber, Vitamin B2, Phosphorus, Manganese, Zinc, Potassium, and Vitamin B6 in Buckwheat is higher than in Amaranth grain.
  • Buckwheat covers your daily Copper needs 106% more than Amaranth grain.

Specific food types used in this comparison are Amaranth grain, cooked and Buckwheat.

Infographic

Amaranth grain vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +161.1%
Contains more Magnesium +255.4%
Contains more Phosphorus +134.5%
Contains more Potassium +240.7%
Contains less Sodium -83.3%
Contains more Zinc +179.1%
Contains more Copper +638.3%
Equal in Iron - 2.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +161.1%
Contains more Magnesium +255.4%
Contains more Phosphorus +134.5%
Contains more Potassium +240.7%
Contains less Sodium -83.3%
Contains more Zinc +179.1%
Contains more Copper +638.3%
Equal in Iron - 2.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +573.3%
Contains more Vitamin B2 +1831.8%
Contains more Vitamin B3 +2887.2%
Contains more Vitamin B6 +85.8%
Contains more Folate +36.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin B1 +573.3%
Contains more Vitamin B2 +1831.8%
Contains more Vitamin B3 +2887.2%
Contains more Vitamin B6 +85.8%
Contains more Folate +36.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Buckwheat
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Buckwheat Opinion
Net carbs 16.59g 61.5g Buckwheat
Protein 3.8g 13.25g Buckwheat
Fats 1.58g 3.4g Buckwheat
Carbs 18.69g 71.5g Buckwheat
Calories 102kcal 343kcal Buckwheat
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g 10g Buckwheat
Calcium 47mg 18mg Amaranth grain
Iron 2.1mg 2.2mg Buckwheat
Magnesium 65mg 231mg Buckwheat
Phosphorus 148mg 347mg Buckwheat
Potassium 135mg 460mg Buckwheat
Sodium 6mg 1mg Buckwheat
Zinc 0.86mg 2.4mg Buckwheat
Copper 0.149mg 1.1mg Buckwheat
Vitamin A IU 0IU Buckwheat
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Buckwheat
Vitamin D µg 0µg Buckwheat
Vitamin C mg 0mg Buckwheat
Vitamin B1 0.015mg 0.101mg Buckwheat
Vitamin B2 0.022mg 0.425mg Buckwheat
Vitamin B3 0.235mg 7.02mg Buckwheat
Vitamin B5 mg 1.233mg Buckwheat
Vitamin B6 0.113mg 0.21mg Buckwheat
Folate 22µg 30µg Buckwheat
Vitamin B12 µg 0µg Buckwheat
Vitamin K µg µg
Tryptophan mg 0.192mg Buckwheat
Threonine mg 0.506mg Buckwheat
Isoleucine mg 0.498mg Buckwheat
Leucine mg 0.832mg Buckwheat
Lysine mg 0.672mg Buckwheat
Methionine mg 0.172mg Buckwheat
Phenylalanine mg 0.52mg Buckwheat
Valine mg 0.678mg Buckwheat
Histidine mg 0.309mg Buckwheat
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.741g Amaranth grain
Monounsaturated Fat g 1.04g Buckwheat
Polyunsaturated fat g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
33
Buckwheat
Mineral Summary Score
36
Amaranth grain
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
80%
Buckwheat
Carbohydrates
19%
Amaranth grain
72%
Buckwheat
Fats
7%
Amaranth grain
16%
Buckwheat

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 43)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.741g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.