Amaranth vs. Cauliflower — In-Depth Nutrition Comparison
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What are the differences between amaranth and cauliflower?
- Amaranth is higher in manganese, iron, phosphorus, copper, magnesium, selenium, and zinc, yet cauliflower is higher in folate and vitamin B6.
- Amaranth's daily need coverage for manganese is 30% more.
- Amaranth has 9 times more selenium than cauliflower. While amaranth has 5.5µg of selenium, cauliflower has only 0.6µg.
We used Amaranth grain, cooked and Cauliflower, raw types in this article.
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 | +333.3% |
| Contains more CalciumCalcium | +113.6% |
| Contains more IronIron | +400% |
| Contains more CopperCopper | +282.1% |
| Contains more ZincZinc | +218.5% |
| Contains more PhosphorusPhosphorus | +236.4% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +451% |
| Contains more SeleniumSelenium | +816.7% |
| Contains more PotassiumPotassium | +121.5% |
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 | +137.5% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +115.7% |
| Contains more Vitamin B6Vitamin B6 | +62.8% |
| Contains more FolateFolate | +159.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 54% | |
| Manganese | 0.854mg | 0.155mg | 30% |
| Iron | 2.1mg | 0.42mg | 21% |
| Phosphorus | 148mg | 44mg | 15% |
| Vitamin B5 | 0.667mg | 13% | |
| Vitamin K | 15.5µg | 13% | |
| Magnesium | 65mg | 15mg | 12% |
| Copper | 0.149mg | 0.039mg | 12% |
| Folate | 22µg | 57µg | 9% |
| Selenium | 5.5µg | 0.6µg | 9% |
| Choline | 44.3mg | 8% | |
| Starch | 16.23g | 7% | |
| Carbs | 18.69g | 4.97g | 5% |
| Potassium | 135mg | 299mg | 5% |
| Vitamin B6 | 0.113mg | 0.184mg | 5% |
| Zinc | 0.86mg | 0.27mg | 5% |
| Protein | 3.8g | 1.92g | 4% |
| Calories | 102kcal | 25kcal | 4% |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Vitamin B2 | 0.022mg | 0.06mg | 3% |
| Calcium | 47mg | 22mg | 3% |
| Vitamin B3 | 0.235mg | 0.507mg | 2% |
| Fats | 1.58g | 0.28g | 2% |
| Vitamin E | 0.19mg | 0.08mg | 1% |
| Fructose | 0.97g | 1% | |
| Saturated fat | 0.13g | 1% | |
| Sodium | 6mg | 30mg | 1% |
| Net carbs | 16.59g | 2.97g | N/A |
| Sugar | 1.91g | N/A | |
| Fiber | 2.1g | 2g | 0% |
| Monounsaturated fat | 0.034g | 0% | |
| Polyunsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.076mg | 0% | |
| Isoleucine | 0.071mg | 0% | |
| Leucine | 0.106mg | 0% | |
| Lysine | 0.217mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.056mg | 0% | |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +97.9% |
| Contains more FatsFats | +464.3% |
| Contains more CarbsCarbs | +276.1% |
| Contains more WaterWater | +22.5% |
~equal in
Other
~0.76g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
