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Amaranth grain vs. Cracker — In-Depth Nutrition Comparison

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Differences between Amaranth grain and Cracker

  • Amaranth grain has more Manganese, and Magnesium, while Cracker has more Vitamin B1, Vitamin B2, Vitamin B3, Iron, Vitamin E , Folate, and Phosphorus.
  • Cracker's daily need coverage for Vitamin B1 is 33% higher.
  • Cracker contains 4 times less Magnesium than Amaranth grain. Amaranth grain contains 65mg of Magnesium, while Cracker contains 18mg.
  • The amount of Sodium in Amaranth grain is lower.

The food types used in this comparison are Amaranth grain, cooked and Crackers, standard snack-type, regular.

Infographic

Amaranth grain vs Cracker 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.
Contains more Magnesium +261.1%
Contains more Potassium +14.4%
Contains less Sodium -99.2%
Contains more Zinc +75.5%
Contains more Copper +43.3%
Contains more Manganese +73.9%
Contains more Calcium +155.3%
Contains more Iron +91.9%
Contains more Phosphorus +67.6%
Contains more Selenium +21.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Magnesium +261.1%
Contains more Potassium +14.4%
Contains less Sodium -99.2%
Contains more Zinc +75.5%
Contains more Copper +43.3%
Contains more Manganese +73.9%
Contains more Calcium +155.3%
Contains more Iron +91.9%
Contains more Phosphorus +67.6%
Contains more Selenium +21.8%

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.
:
11
Cracker
Contains more Vitamin B6 +79.4%
Contains more Vitamin E +1494.7%
Contains more Vitamin B1 +2673.3%
Contains more Vitamin B2 +1972.7%
Contains more Vitamin B3 +1751.9%
Contains more Folate +318.2%
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% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin B6 +79.4%
Contains more Vitamin E +1494.7%
Contains more Vitamin B1 +2673.3%
Contains more Vitamin B2 +1972.7%
Contains more Vitamin B3 +1751.9%
Contains more Folate +318.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +2293.6%
Contains more Protein +74.7%
Contains more Fats +1572.8%
Contains more Carbs +228%
Contains more Other +223.4%
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Water +2293.6%
Contains more Protein +74.7%
Contains more Fats +1572.8%
Contains more Carbs +228%
Contains more Other +223.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +206.2%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more Starch +206.2%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 Cracker
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Cracker Opinion
Net carbs 16.59g 59g Cracker
Protein 3.8g 6.64g Cracker
Fats 1.58g 26.43g Cracker
Carbs 18.69g 61.3g Cracker
Calories 102kcal 510kcal Cracker
Starch 16.23g 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Amaranth grain
Fiber 2.1g 2.3g Cracker
Calcium 47mg 120mg Cracker
Iron 2.1mg 4.03mg Cracker
Magnesium 65mg 18mg Amaranth grain
Phosphorus 148mg 248mg Cracker
Potassium 135mg 118mg Amaranth grain
Sodium 6mg 726mg Amaranth grain
Zinc 0.86mg 0.49mg Amaranth grain
Copper 0.149mg 0.104mg Amaranth grain
Manganese 0.854mg 0.491mg Amaranth grain
Selenium 5.5µg 6.7µg Cracker
Vitamin E 0.19mg 3.03mg Cracker
Vitamin B1 0.015mg 0.416mg Cracker
Vitamin B2 0.022mg 0.456mg Cracker
Vitamin B3 0.235mg 4.352mg Cracker
Vitamin B5 0.417mg Cracker
Vitamin B6 0.113mg 0.063mg Amaranth grain
Folate 22µg 92µg Cracker
Vitamin K 69.3µg Cracker
Tryptophan 0.084mg Cracker
Threonine 0.193mg Cracker
Isoleucine 0.246mg Cracker
Leucine 0.471mg Cracker
Lysine 0.103mg Cracker
Methionine 0.112mg Cracker
Phenylalanine 0.331mg Cracker
Valine 0.294mg Cracker
Histidine 0.145mg Cracker
Trans Fat 1.076g Amaranth grain
Saturated Fat 5.562g Amaranth grain
Monounsaturated Fat 6.553g Cracker
Polyunsaturated fat 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 grain
53%
Cracker
Minerals Daily Need Coverage Score
43%
Amaranth grain
56%
Cracker

Comparison summary

Which food is lower in glycemic index?
Cracker
Cracker is lower in glycemic index (difference - 34)
Which food is cheaper?
Cracker
Cracker is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 720mg)
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 - 5.562g)
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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.