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Amaranth vs. Plum — In-Depth Nutrition Comparison

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Differences between amaranth and plums

  • Plums contain less manganese, iron, phosphorus, magnesium, copper, selenium, zinc, and vitamin B6 than amaranth.
  • Amaranth's daily need coverage for manganese is 35% higher.
  • Plums have a lower glycemic index. The glycemic index of plums is 53, while the glycemic index of amaranth is 97.

The food types used in this comparison are Amaranth grain, cooked and Plums, raw.

Infographic

Amaranth vs Plum 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%
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +828.6%
Contains more CalciumCalcium +683.3%
Contains more IronIron +1135.3%
Contains more CopperCopper +161.4%
Contains more ZincZinc +760%
Contains more PhosphorusPhosphorus +825%
Contains more ManganeseManganese +1542.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +16.3%
Contains less SodiumSodium -100%

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%
Plum
9
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B6Vitamin B6 +289.7%
Contains more FolateFolate +340%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +77.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +442.9%
Contains more FatsFats +464.3%
Contains more CarbsCarbs +63.7%
Contains more OtherOther +108.1%
Contains more WaterWater +16.1%

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
Plum
5
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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 Plum
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth Plum DV% diff.
Manganese 0.854mg 0.052mg 35%
Iron 2.1mg 0.17mg 24%
Phosphorus 148mg 16mg 19%
Magnesium 65mg 7mg 14%
Vitamin C 9.5mg 11%
Selenium 5.5µg 0µg 10%
Copper 0.149mg 0.057mg 10%
Zinc 0.86mg 0.1mg 7%
Starch 16.23g 0g 7%
Vitamin B6 0.113mg 0.029mg 6%
Protein 3.8g 0.7g 6%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Folate 22µg 5µg 4%
Calcium 47mg 6mg 4%
Vitamin B5 0.135mg 3%
Calories 102kcal 46kcal 3%
Fiber 2.1g 1.4g 3%
Vitamin A 17µg 2%
Fats 1.58g 0.28g 2%
Carbs 18.69g 11.42g 2%
Potassium 135mg 157mg 1%
Vitamin B1 0.015mg 0.028mg 1%
Vitamin B3 0.235mg 0.417mg 1%
Net carbs 16.59g 10.02g N/A
Sugar 9.92g N/A
Sodium 6mg 0mg 0%
Vitamin E 0.19mg 0.26mg 0%
Vitamin B2 0.022mg 0.026mg 0%
Saturated fat 0.017g 0%
Choline 1.9mg 0%
Monounsaturated fat 0.134g 0%
Polyunsaturated fat 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
8%
Plum
Minerals Daily Need Coverage Score
43%
Amaranth
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 44)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.5)
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 9.92g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.017g)
Which food is richer in minerals?
Amaranth
Amaranth 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.