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Amaranth vs. Cornmeal — In-Depth Nutrition Comparison

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The main differences between amaranth and cornmeal

  • Amaranth has more manganese, copper, and magnesium; however, cornmeal has more folate, vitamin B1, vitamin B3, iron, vitamin B2, selenium, and fiber.
  • Daily need coverage for folate for cornmeal is 47% higher.
  • Cornmeal has 5 times less manganese than amaranth. Amaranth has 0.854mg of manganese, while cornmeal has 0.174mg.
  • Amaranth has a higher glycemic index than cornmeal.

Food types used in this article are Amaranth grain, cooked and Cornmeal, degermed, enriched, yellow.

Infographic

Amaranth vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +103.1%
Contains more CalciumCalcium +1466.7%
Contains more CopperCopper +96.1%
Contains more ZincZinc +30.3%
Contains more PhosphorusPhosphorus +49.5%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +390.8%
Contains more IronIron +107.6%
Contains more SeleniumSelenium +90.9%
~equal in Potassium ~142mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +3573.3%
Contains more Vitamin B2Vitamin B2 +1636.4%
Contains more Vitamin B3Vitamin B3 +2014%
Contains more Vitamin B6Vitamin B6 +61.1%
Contains more FolateFolate +850%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +572.3%
Contains more OtherOther +51%
Contains more ProteinProtein +87.1%
Contains more FatsFats +10.8%
Contains more CarbsCarbs +325.1%

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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more StarchStarch +351.6%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Cornmeal
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth Cornmeal DV% diff.
Folate 22µg 209µg 47%
Vitamin B1 0.015mg 0.551mg 45%
Vitamin B3 0.235mg 4.968mg 30%
Manganese 0.854mg 0.174mg 30%
Iron 2.1mg 4.36mg 28%
Vitamin B2 0.022mg 0.382mg 28%
Starch 16.23g 73.3g 23%
Carbs 18.69g 79.45g 20%
Calories 102kcal 370kcal 13%
Selenium 5.5µg 10.5µg 9%
Copper 0.149mg 0.076mg 8%
Magnesium 65mg 32mg 8%
Fiber 2.1g 3.9g 7%
Phosphorus 148mg 99mg 7%
Protein 3.8g 7.11g 7%
Polyunsaturated fat 0.828g 6%
Vitamin B6 0.113mg 0.182mg 5%
Vitamin B5 0.24mg 5%
Calcium 47mg 3mg 4%
Zinc 0.86mg 0.66mg 2%
Choline 8.6mg 2%
Saturated fat 0.22g 1%
Monounsaturated fat 0.39g 1%
Vitamin A 11µg 1%
Fats 1.58g 1.75g 0%
Net carbs 16.59g 75.55g N/A
Potassium 135mg 142mg 0%
Sugar 1.61g N/A
Sodium 6mg 7mg 0%
Vitamin E 0.19mg 0.12mg 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Cornmeal
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
42%
Cornmeal
Minerals Daily Need Coverage Score
43%
Amaranth
37%
Cornmeal

Comparison summary

Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 29)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.6)
Which food is richer in vitamins?
Cornmeal
Cornmeal 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 - 1.61g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.22g)
Which food is richer in minerals?
?
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.