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  6. Amaranth grain vs. Plantain raw

Amaranth grain vs. Plantain raw — In-Depth Nutrition Comparison

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How are Amaranth grain and Plantain raw different?

  • Amaranth grain is higher in Iron, Phosphorus, Copper, Selenium, Magnesium, and Zinc, however, Plantain raw is richer in Vitamin B6, and Potassium.
  • Daily need coverage for Iron from Amaranth grain is 19% higher.
  • Amaranth grain contains 16 times more Calcium than Plantain raw. While Amaranth grain contains 47mg of Calcium, Plantain raw contains only 3mg.

Amaranth grain, cooked and Plantains, raw are the varieties used in this article.

Infographic

Amaranth grain vs Plantain raw 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
Plantain raw
Plantain raw
Contains more Calcium +1466.7%
Contains more Iron +250%
Contains more Magnesium +75.7%
Contains more Phosphorus +335.3%
Contains more Zinc +514.3%
Contains more Copper +84%
Contains more Selenium +266.7%
Contains more Potassium +269.6%
Contains less Sodium -33.3%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +1466.7%
Contains more Iron +250%
Contains more Magnesium +75.7%
Contains more Phosphorus +335.3%
Contains more Zinc +514.3%
Contains more Copper +84%
Contains more Selenium +266.7%
Contains more Potassium +269.6%
Contains less Sodium -33.3%

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
:
10
Plantain raw
Plantain raw
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +191.9%
Contains more Vitamin B6 +164.6%
Equal in Folate - 22
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +191.9%
Contains more Vitamin B6 +164.6%
Equal in Folate - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
3
:
2
Plantain raw
Plantain raw
Contains more Protein +192.3%
Contains more Fats +327%
Contains more Water +15.1%
Contains more Carbs +70.6%
Contains more Other +50.6%
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +192.3%
Contains more Fats +327%
Contains more Water +15.1%
Contains more Carbs +70.6%
Contains more Other +50.6%

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 Plantain raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Plantain raw Opinion
Net carbs 16.59g 29.59g Plantain raw
Protein 3.8g 1.3g Amaranth grain
Fats 1.58g 0.37g Amaranth grain
Carbs 18.69g 31.89g Plantain raw
Calories 102kcal 122kcal Plantain raw
Starch 16.23g Amaranth grain
Sugar 15g Amaranth grain
Fiber 2.1g 2.3g Plantain raw
Calcium 47mg 3mg Amaranth grain
Iron 2.1mg 0.6mg Amaranth grain
Magnesium 65mg 37mg Amaranth grain
Phosphorus 148mg 34mg Amaranth grain
Potassium 135mg 499mg Plantain raw
Sodium 6mg 4mg Plantain raw
Zinc 0.86mg 0.14mg Amaranth grain
Copper 0.149mg 0.081mg Amaranth grain
Manganese 0.854mg Amaranth grain
Selenium 5.5µg 1.5µg Amaranth grain
Vitamin A 1127IU Plantain raw
Vitamin A RAE 56µg Plantain raw
Vitamin E 0.19mg 0.14mg Amaranth grain
Vitamin C 18.4mg Plantain raw
Vitamin B1 0.015mg 0.052mg Plantain raw
Vitamin B2 0.022mg 0.054mg Plantain raw
Vitamin B3 0.235mg 0.686mg Plantain raw
Vitamin B5 0.26mg Plantain raw
Vitamin B6 0.113mg 0.299mg Plantain raw
Folate 22µg 22µg
Vitamin K 0.7µg Plantain raw
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Saturated Fat 0.143g Amaranth grain
Monounsaturated Fat 0.032g Plantain raw
Polyunsaturated fat 0.069g Plantain raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
23%
Plantain raw
Minerals Daily Need Coverage Score
43%
Amaranth grain
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 60)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $3)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 15g)
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 - 0.143g)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.