Amaranth vs. Chard raw — In-Depth Nutrition Comparison
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How are amaranth and chard raw different?
- Amaranth is higher in manganese, phosphorus, and selenium; however, chard raw is richer in vitamin E, potassium, and vitamin B2.
- Daily need coverage for manganese for amaranth is 21% higher.
- Amaranth contains 6 times more selenium than chard raw. While amaranth contains 5.5µg of selenium, chard raw contains only 0.9µg.
- Amaranth has less sodium.
- Chard raw has a lower glycemic index (32) than amaranth (97).
Amaranth grain, cooked and Chard, swiss, raw are the varieties used in this article.
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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 IronIron | +16.7% |
| Contains more ZincZinc | +138.9% |
| Contains more PhosphorusPhosphorus | +221.7% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +133.3% |
| Contains more SeleniumSelenium | +511.1% |
| Contains more MagnesiumMagnesium | +24.6% |
| Contains more PotassiumPotassium | +180.7% |
| Contains more CopperCopper | +20.1% |
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 | +14.1% |
| Contains more FolateFolate | +57.1% |
| Contains more Vitamin EVitamin E | +894.7% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +309.1% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 30mg | 33% | |
| Manganese | 0.854mg | 0.366mg | 21% |
| Phosphorus | 148mg | 46mg | 15% |
| Vitamin E | 0.19mg | 1.89mg | 11% |
| Sodium | 6mg | 213mg | 9% |
| Selenium | 5.5µg | 0.9µg | 8% |
| Starch | 16.23g | 7% | |
| Potassium | 135mg | 379mg | 7% |
| Vitamin B2 | 0.022mg | 0.09mg | 5% |
| Carbs | 18.69g | 3.74g | 5% |
| Zinc | 0.86mg | 0.36mg | 5% |
| Protein | 3.8g | 1.8g | 4% |
| Calories | 102kcal | 19kcal | 4% |
| Magnesium | 65mg | 81mg | 4% |
| Iron | 2.1mg | 1.8mg | 4% |
| Copper | 0.149mg | 0.179mg | 3% |
| Vitamin B5 | 0.172mg | 3% | |
| Choline | 18mg | 3% | |
| Fats | 1.58g | 0.2g | 2% |
| Vitamin B1 | 0.015mg | 0.04mg | 2% |
| Folate | 22µg | 14µg | 2% |
| Fiber | 2.1g | 1.6g | 2% |
| Vitamin B3 | 0.235mg | 0.4mg | 1% |
| Vitamin B6 | 0.113mg | 0.099mg | 1% |
| Net carbs | 16.59g | 2.14g | N/A |
| Calcium | 47mg | 51mg | 0% |
| Sugar | 1.1g | N/A | |
| Saturated fat | 0.03g | 0% | |
| Monounsaturated fat | 0.04g | 0% | |
| Polyunsaturated fat | 0.07g | 0% | |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +111.1% |
| Contains more FatsFats | +690% |
| Contains more CarbsCarbs | +399.7% |
| Contains more WaterWater | +23.3% |
| Contains more OtherOther | +107.8% |