Amaranth vs. Coconut — In-Depth Nutrition Comparison
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What are the main differences between amaranth and coconut?
- Amaranth is richer in magnesium, yet coconut is richer in copper, manganese, fiber, selenium, and potassium.
- Coconut's daily need coverage for copper is 32% higher.
- Amaranth has 3 times more calcium than coconut. Amaranth has 47mg of calcium, while coconut has 14mg.
- Coconut has a lower glycemic index than amaranth.
We used Amaranth grain, cooked and Nuts, coconut meat, raw types in this comparison.
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 | +103.1% |
| Contains more CalciumCalcium | +235.7% |
| Contains more PhosphorusPhosphorus | +31% |
| Contains less SodiumSodium | -70% |
| Contains more PotassiumPotassium | +163.7% |
| Contains more IronIron | +15.7% |
| Contains more CopperCopper | +191.9% |
| Contains more ZincZinc | +27.9% |
| Contains more ManganeseManganese | +75.6% |
| Contains more SeleniumSelenium | +83.6% |
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 | +109.3% |
| Contains more Vitamin EVitamin E | +26.3% |
| Contains more Vitamin B1Vitamin B1 | +340% |
| Contains more Vitamin B3Vitamin B3 | +129.8% |
| Contains more FolateFolate | +18.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Fats | 1.58g | 33.49g | 49% |
| Copper | 0.149mg | 0.435mg | 32% |
| Manganese | 0.854mg | 1.5mg | 28% |
| Fiber | 2.1g | 9g | 28% |
| Calories | 102kcal | 354kcal | 13% |
| Magnesium | 65mg | 32mg | 8% |
| Selenium | 5.5µg | 10.1µg | 8% |
| Starch | 16.23g | 7% | |
| Potassium | 135mg | 356mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B6 | 0.113mg | 0.054mg | 5% |
| Phosphorus | 148mg | 113mg | 5% |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin B1 | 0.015mg | 0.066mg | 4% |
| Vitamin C | 3.3mg | 4% | |
| Iron | 2.1mg | 2.43mg | 4% |
| Calcium | 47mg | 14mg | 3% |
| Zinc | 0.86mg | 1.1mg | 2% |
| Vitamin B3 | 0.235mg | 0.54mg | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Protein | 3.8g | 3.33g | 1% |
| Carbs | 18.69g | 15.23g | 1% |
| Folate | 22µg | 26µg | 1% |
| Sodium | 6mg | 20mg | 1% |
| Net carbs | 16.59g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin E | 0.19mg | 0.24mg | 0% |
| Vitamin B2 | 0.022mg | 0.02mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14.1% |
| Contains more CarbsCarbs | +22.7% |
| Contains more WaterWater | +59.9% |
| Contains more FatsFats | +2019.6% |
| Contains more OtherOther | +24.7% |
