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Amaranth vs. Chocolate — In-Depth Nutrition Comparison

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The main differences between amaranth and chocolate

  • Amaranth has more vitamin B6; however, chocolate has more copper, iron, manganese, fiber, magnesium, potassium, zinc, and phosphorus.
  • Daily need coverage for copper for chocolate is 98% higher.
  • Chocolate has 3 times less vitamin B6 than amaranth. Amaranth has 0.113mg of vitamin B6, while chocolate has 0.042mg.
  • Amaranth has a higher glycemic index than chocolate.

Food types used in this article are Amaranth grain, cooked and Chocolate, dark, 45- 59% cacao solids.

Infographic

Amaranth vs Chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +83.3%
Contains more MagnesiumMagnesium +124.6%
Contains more CalciumCalcium +19.1%
Contains more PotassiumPotassium +314.1%
Contains more IronIron +281.9%
Contains more CopperCopper +589.9%
Contains more ZincZinc +133.7%
Contains more PhosphorusPhosphorus +39.2%
Contains more ManganeseManganese +66.2%

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%
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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +184.2%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +208.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +7648.5%
Contains more ProteinProtein +28.4%
Contains more FatsFats +1879.7%
Contains more CarbsCarbs +227.3%
Contains more OtherOther +120.8%

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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~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 Chocolate
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 Chocolate DV% diff.
Copper 0.149mg 1.028mg 98%
Saturated fat 18.519g 84%
Iron 2.1mg 8.02mg 74%
Fats 1.58g 31.28g 46%
Manganese 0.854mg 1.419mg 25%
Monounsaturated fat 9.54g 24%
Calories 102kcal 546kcal 22%
Fiber 2.1g 7g 20%
Magnesium 65mg 146mg 19%
Carbs 18.69g 61.17g 14%
Potassium 135mg 559mg 12%
Caffeine 43mg 11%
Vitamin B12 0.23µg 10%
Zinc 0.86mg 2.01mg 10%
Phosphorus 148mg 206mg 8%
Starch 16.23g 7%
Polyunsaturated fat 1.092g 7%
Vitamin K 8.1µg 7%
Folate 22µg 6%
Vitamin B5 0.297mg 6%
Selenium 5.5µg 3µg 5%
Vitamin B6 0.113mg 0.042mg 5%
Cholesterol 8mg 3%
Vitamin B3 0.235mg 0.725mg 3%
Vitamin E 0.19mg 0.54mg 2%
Protein 3.8g 4.88g 2%
Vitamin B2 0.022mg 0.05mg 2%
Calcium 47mg 56mg 1%
Vitamin B1 0.015mg 0.025mg 1%
Sodium 6mg 24mg 1%
Net carbs 16.59g 54.17g N/A
Sugar 47.9g N/A
Vitamin A 2µg 0%
Trans fat 0.112g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Chocolate
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
9%
Chocolate
Minerals Daily Need Coverage Score
43%
Amaranth
116%
Chocolate

Comparison summary

Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 74)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
Chocolate
Chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 18.519g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.