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  6. Amaranth grain vs. Chinese broccoli

Amaranth grain vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between Amaranth grain and Chinese broccoli

  • Amaranth grain has more Manganese, Iron, Phosphorus, Magnesium, Copper, and Selenium, while Chinese broccoli has more Folate, Vitamin B2, Vitamin B1, and Calcium.
  • Amaranth grain's daily need coverage for Manganese is 26% higher.
  • Chinese broccoli contains 4 times less Selenium than Amaranth grain. Amaranth grain contains 5.5µg of Selenium, while Chinese broccoli contains 1.3µg.

The food types used in this comparison are Amaranth grain, cooked and Broccoli, chinese, cooked.

Infographic

Amaranth grain vs Chinese broccoli 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.
Amaranth grain
Amaranth grain
8
:
2
Chinese broccoli
Chinese broccoli
Contains more Iron +275%
Contains more Magnesium +261.1%
Contains more Phosphorus +261%
Contains less Sodium -14.3%
Contains more Zinc +120.5%
Contains more Copper +144.3%
Contains more Manganese +223.5%
Contains more Selenium +323.1%
Contains more Calcium +112.8%
Contains more Potassium +93.3%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +275%
Contains more Magnesium +261.1%
Contains more Phosphorus +261%
Contains less Sodium -14.3%
Contains more Zinc +120.5%
Contains more Copper +144.3%
Contains more Manganese +223.5%
Contains more Selenium +323.1%
Contains more Calcium +112.8%
Contains more Potassium +93.3%

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.
Amaranth grain
Amaranth grain
1
:
11
Chinese broccoli
Chinese broccoli
Contains more Vitamin B6 +61.4%
Contains more Vitamin E +152.6%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +563.6%
Contains more Vitamin B3 +86%
Contains more Folate +350%
Amaranth grain
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B6 +61.4%
Contains more Vitamin E +152.6%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +563.6%
Contains more Vitamin B3 +86%
Contains more Folate +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Protein +233.3%
Contains more Fats +119.4%
Contains more Carbs +390.6%
Contains more Water +24.5%
Equal in Other - 0.79
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +233.3%
Contains more Fats +119.4%
Contains more Carbs +390.6%
Contains more Water +24.5%
Equal in Other - 0.79

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 Chinese broccoli
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Chinese broccoli Opinion
Net carbs 16.59g 1.31g Amaranth grain
Protein 3.8g 1.14g Amaranth grain
Fats 1.58g 0.72g Amaranth grain
Carbs 18.69g 3.81g Amaranth grain
Calories 102kcal 22kcal Amaranth grain
Starch 16.23g Amaranth grain
Sugar 0.84g Amaranth grain
Fiber 2.1g 2.5g Chinese broccoli
Calcium 47mg 100mg Chinese broccoli
Iron 2.1mg 0.56mg Amaranth grain
Magnesium 65mg 18mg Amaranth grain
Phosphorus 148mg 41mg Amaranth grain
Potassium 135mg 261mg Chinese broccoli
Sodium 6mg 7mg Amaranth grain
Zinc 0.86mg 0.39mg Amaranth grain
Copper 0.149mg 0.061mg Amaranth grain
Manganese 0.854mg 0.264mg Amaranth grain
Selenium 5.5µg 1.3µg Amaranth grain
Vitamin A 1638IU Chinese broccoli
Vitamin A RAE 82µg Chinese broccoli
Vitamin E 0.19mg 0.48mg Chinese broccoli
Vitamin C 28.2mg Chinese broccoli
Vitamin B1 0.015mg 0.095mg Chinese broccoli
Vitamin B2 0.022mg 0.146mg Chinese broccoli
Vitamin B3 0.235mg 0.437mg Chinese broccoli
Vitamin B5 0.159mg Chinese broccoli
Vitamin B6 0.113mg 0.07mg Amaranth grain
Folate 22µg 99µg Chinese broccoli
Vitamin K 84.8µg Chinese broccoli
Saturated Fat 0.11g Amaranth grain
Monounsaturated Fat 0.05g Chinese broccoli
Polyunsaturated fat 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
43%
Amaranth grain
18%
Chinese broccoli

Comparison summary

Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 65)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $3)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
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 - 0.11g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.