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Amaranth grain vs Couscous - In-Depth Nutrition Comparison

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Differences between Amaranth grain and Couscous

  • Amaranth grain has more Manganese, Iron, Phosphorus, Magnesium, Copper, and Zinc, while Couscous has more Selenium.
  • Couscous's daily need coverage for Selenium is 40% higher.
  • Couscous contains 10 times less Manganese than Amaranth grain. Amaranth grain contains 0.854mg of Manganese, while Couscous contains 0.084mg.

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

Infographic

Amaranth grain vs Couscous 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +487.5%
Contains more Iron +452.6%
Contains more Magnesium +712.5%
Contains more Phosphorus +572.7%
Contains more Potassium +132.8%
Contains more Zinc +230.8%
Contains more Copper +263.4%
Contains less Sodium -16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +487.5%
Contains more Iron +452.6%
Contains more Magnesium +712.5%
Contains more Phosphorus +572.7%
Contains more Potassium +132.8%
Contains more Zinc +230.8%
Contains more Copper +263.4%
Contains less Sodium -16.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +46.2%
Contains more Vitamin B6 +121.6%
Contains more Folate +46.7%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +318.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin E +46.2%
Contains more Vitamin B6 +121.6%
Contains more Folate +46.7%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +318.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Couscous
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 Couscous Opinion
Net carbs 16.59g 21.82g Couscous
Protein 3.8g 3.79g Amaranth grain
Fats 1.58g 0.16g Amaranth grain
Carbs 18.69g 23.22g Couscous
Calories 102kcal 112kcal Couscous
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 0.1g Amaranth grain
Fiber 2.1g 1.4g Amaranth grain
Calcium 47mg 8mg Amaranth grain
Iron 2.1mg 0.38mg Amaranth grain
Magnesium 65mg 8mg Amaranth grain
Phosphorus 148mg 22mg Amaranth grain
Potassium 135mg 58mg Amaranth grain
Sodium 6mg 5mg Couscous
Zinc 0.86mg 0.26mg Amaranth grain
Copper 0.149mg 0.041mg Amaranth grain
Vitamin A IU 0IU Couscous
Vitamin E 0.19mg 0.13mg Amaranth grain
Vitamin D IU 0IU Couscous
Vitamin D µg 0µg Couscous
Vitamin C mg 0mg Couscous
Vitamin B1 0.015mg 0.063mg Couscous
Vitamin B2 0.022mg 0.027mg Couscous
Vitamin B3 0.235mg 0.983mg Couscous
Vitamin B5 mg 0.371mg Couscous
Vitamin B6 0.113mg 0.051mg Amaranth grain
Folate 22µg 15µg Amaranth grain
Vitamin B12 µg 0µg Couscous
Vitamin K µg 0.1µg Couscous
Tryptophan mg 0.049mg Couscous
Threonine mg 0.1mg Couscous
Isoleucine mg 0.147mg Couscous
Leucine mg 0.259mg Couscous
Lysine mg 0.073mg Couscous
Methionine mg 0.059mg Couscous
Phenylalanine mg 0.184mg Couscous
Valine mg 0.162mg Couscous
Histidine mg 0.077mg Couscous
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.029g Amaranth grain
Monounsaturated Fat g 0.022g Couscous
Polyunsaturated fat g 0.064g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
7
Couscous
Mineral Summary Score
36
Amaranth grain
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
23%
Couscous
Carbohydrates
19%
Amaranth grain
23%
Couscous
Fats
7%
Amaranth grain
1%
Couscous

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 32)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.1g)
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 - 0.029g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.