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Amaranth vs. Cloudberry — In-Depth Nutrition Comparison

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How are amaranth and cloudberries different?

  • Amaranth has more iron and phosphorus than cloudberries.
  • Daily need coverage for iron for amaranth is 18% higher.
  • Amaranth contains 4 times more phosphorus than cloudberries. While amaranth contains 148mg of phosphorus, cloudberries contain only 35mg.
  • Cloudberries have a lower glycemic index (44) than amaranth (97).

Amaranth grain, cooked and Cloudberries, raw (Alaska Native) are the varieties used in this article.

Infographic

Amaranth vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +161.1%
Contains more PotassiumPotassium +∞%
Contains more IronIron +200%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +322.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +283%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more ProteinProtein +58.3%
Contains more FatsFats +97.5%
Contains more CarbsCarbs +117.3%
Contains more WaterWater +15.8%
Contains more OtherOther +55.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Cloudberry
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth Cloudberry DV% diff.
Vitamin C 158mg 176%
Manganese 0.854mg 37%
Iron 2.1mg 0.7mg 18%
Copper 0.149mg 17%
Phosphorus 148mg 35mg 16%
Magnesium 65mg 15%
Selenium 5.5µg 10%
Vitamin B6 0.113mg 9%
Zinc 0.86mg 8%
Fiber 2.1g 8%
Starch 16.23g 7%
Folate 22µg 6%
Vitamin B2 0.022mg 0.07mg 4%
Potassium 135mg 4%
Vitamin B3 0.235mg 0.9mg 4%
Protein 3.8g 2.4g 3%
Calcium 47mg 18mg 3%
Carbs 18.69g 8.6g 3%
Vitamin B1 0.015mg 0.05mg 3%
Calories 102kcal 51kcal 3%
Vitamin E 0.19mg 1%
Fats 1.58g 0.8g 1%
Net carbs 16.59g 8.6g N/A
Sodium 6mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Cloudberry
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
44%
Cloudberry
Minerals Daily Need Coverage Score
43%
Amaranth
5%
Cloudberry

Comparison summary

Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Cloudberry
Cloudberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $3)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.