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Amaranth grain vs. Cashew — In-Depth Nutrition Comparison

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How are Amaranth grain and Cashew different?

  • Cashew has more Copper, Phosphorus, Iron, Magnesium, Zinc, Manganese, Vitamin B1, Selenium, Vitamin B6, and Potassium than Amaranth grain.
  • Daily need coverage for Copper from Cashew is 227% higher.

Amaranth grain, cooked and Nuts, cashew nuts, raw are the varieties used in this article.

Infographic

Amaranth grain vs Cashew 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%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +27%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +349.2%
Contains more PotassiumPotassium +388.9%
Contains more IronIron +218.1%
Contains more CopperCopper +1373.2%
Contains more ZincZinc +572.1%
Contains more PhosphorusPhosphorus +300.7%
Contains more ManganeseManganese +93.8%
Contains more SeleniumSelenium +261.8%

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%
Cashew
9
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin EVitamin E +373.7%
Contains more Vitamin B1Vitamin B1 +2720%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +351.9%
Contains more Vitamin B6Vitamin B6 +269%
Contains more FolateFolate +13.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1345.4%
Contains more ProteinProtein +379.5%
Contains more FatsFats +2675.3%
Contains more CarbsCarbs +61.5%
Contains more OtherOther +229.9%

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
Cashew
4
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +44.7%
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 grain Cashew
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Cashew Opinion
Calories 102kcal 553kcal Cashew
Protein 3.8g 18.22g Cashew
Fats 1.58g 43.85g Cashew
Vitamin C 0.5mg Cashew
Net carbs 16.59g 26.89g Cashew
Carbs 18.69g 30.19g Cashew
Magnesium 65mg 292mg Cashew
Calcium 47mg 37mg Amaranth grain
Potassium 135mg 660mg Cashew
Iron 2.1mg 6.68mg Cashew
Sugar 5.91g Amaranth grain
Fiber 2.1g 3.3g Cashew
Copper 0.149mg 2.195mg Cashew
Zinc 0.86mg 5.78mg Cashew
Starch 16.23g 23.49g Cashew
Phosphorus 148mg 593mg Cashew
Sodium 6mg 12mg Amaranth grain
Vitamin E 0.19mg 0.9mg Cashew
Manganese 0.854mg 1.655mg Cashew
Selenium 5.5µg 19.9µg Cashew
Vitamin B1 0.015mg 0.423mg Cashew
Vitamin B2 0.022mg 0.058mg Cashew
Vitamin B3 0.235mg 1.062mg Cashew
Vitamin B5 0.864mg Cashew
Vitamin B6 0.113mg 0.417mg Cashew
Vitamin K 34.1µg Cashew
Folate 22µg 25µg Cashew
Saturated Fat 7.783g Amaranth grain
Monounsaturated Fat 23.797g Cashew
Polyunsaturated fat 7.845g Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Cashew
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 grain
32%
Cashew
Minerals Daily Need Coverage Score
43%
Amaranth grain
200%
Cashew

Comparison summary

Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 72)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew 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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 7.783g)

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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.