Amaranth vs. Cassava — In-Depth Nutrition Comparison
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What are the main differences between amaranth and cassava?
- Amaranth is richer in iron, manganese, phosphorus, magnesium, selenium, and copper, yet cassava is richer in vitamin B1.
- Amaranth's daily need coverage for iron is 23% higher.
- Amaranth has 8 times more selenium than cassava. Amaranth has 5.5µg of selenium, while cassava has 0.7µg.
We used Amaranth grain, cooked and Cassava, raw types in this comparison.
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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 | +209.5% |
| Contains more CalciumCalcium | +193.8% |
| Contains more IronIron | +677.8% |
| Contains more CopperCopper | +49% |
| Contains more ZincZinc | +152.9% |
| Contains more PhosphorusPhosphorus | +448.1% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +122.4% |
| Contains more SeleniumSelenium | +685.7% |
| Contains more PotassiumPotassium | +100.7% |
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 B6Vitamin B6 | +28.4% |
| Contains more Vitamin B1Vitamin B1 | +480% |
| Contains more Vitamin B2Vitamin B2 | +118.2% |
| Contains more Vitamin B3Vitamin B3 | +263.4% |
| Contains more FolateFolate | +22.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 20.6mg | 23% | |
| Iron | 2.1mg | 0.27mg | 23% |
| Manganese | 0.854mg | 0.384mg | 20% |
| Phosphorus | 148mg | 27mg | 17% |
| Magnesium | 65mg | 21mg | 10% |
| Selenium | 5.5µg | 0.7µg | 9% |
| Starch | 16.23g | 7% | |
| Carbs | 18.69g | 38.06g | 6% |
| Vitamin B1 | 0.015mg | 0.087mg | 6% |
| Protein | 3.8g | 1.36g | 5% |
| Copper | 0.149mg | 0.1mg | 5% |
| Zinc | 0.86mg | 0.34mg | 5% |
| Choline | 23.7mg | 4% | |
| Vitamin B3 | 0.235mg | 0.854mg | 4% |
| Potassium | 135mg | 271mg | 4% |
| Calories | 102kcal | 160kcal | 3% |
| Calcium | 47mg | 16mg | 3% |
| Fats | 1.58g | 0.28g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin B2 | 0.022mg | 0.048mg | 2% |
| Vitamin B5 | 0.107mg | 2% | |
| Vitamin B6 | 0.113mg | 0.088mg | 2% |
| Folate | 22µg | 27µg | 1% |
| Fiber | 2.1g | 1.8g | 1% |
| Net carbs | 16.59g | 36.26g | N/A |
| Sugar | 1.7g | N/A | |
| Sodium | 6mg | 14mg | 0% |
| Vitamin E | 0.19mg | 0.19mg | 0% |
| Vitamin A | 1µg | 0% | |
| Saturated fat | 0.074g | 0% | |
| Monounsaturated fat | 0.075g | 0% | |
| Polyunsaturated fat | 0.048g | 0% | |
| Tryptophan | 0.019mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.039mg | 0% | |
| Lysine | 0.044mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.026mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +179.4% |
| Contains more FatsFats | +464.3% |
| Contains more WaterWater | +25.9% |
| Contains more OtherOther | +24.2% |
| Contains more CarbsCarbs | +103.6% |
