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Amaranth vs. Cranberries — In-Depth Nutrition Comparison

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Significant differences between amaranth and cranberries

  • Amaranth has more manganese, iron, phosphorus, magnesium, copper, selenium, zinc, and folate; however, cranberries are richer in vitamin E and fiber.
  • Amaranth covers your daily manganese needs 26% more than cranberries.
  • Cranberries have 55 times less selenium than amaranth. Amaranth has 5.5µg of selenium, while cranberries have 0.1µg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of cranberries is 45.

Specific food types used in this comparison are Amaranth grain, cooked and Cranberries, raw.

Infographic

Amaranth vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +983.3%
Contains more CalciumCalcium +487.5%
Contains more PotassiumPotassium +68.8%
Contains more IronIron +813%
Contains more CopperCopper +166.1%
Contains more ZincZinc +855.6%
Contains more PhosphorusPhosphorus +1245.5%
Contains more ManganeseManganese +219.9%
Contains more SeleniumSelenium +5400%
Contains less SodiumSodium -66.7%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +132.7%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more FolateFolate +2100%
Contains more Vitamin EVitamin E +594.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +726.1%
Contains more FatsFats +1115.4%
Contains more CarbsCarbs +56.1%
Contains more OtherOther +541.7%
Contains more WaterWater +16.2%

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
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Cranberries
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth Cranberries DV% diff.
Manganese 0.854mg 0.267mg 26%
Iron 2.1mg 0.23mg 23%
Phosphorus 148mg 11mg 20%
Vitamin C 14mg 16%
Magnesium 65mg 6mg 14%
Copper 0.149mg 0.056mg 10%
Selenium 5.5µg 0.1µg 10%
Vitamin E 0.19mg 1.32mg 8%
Protein 3.8g 0.46g 7%
Starch 16.23g 0g 7%
Zinc 0.86mg 0.09mg 7%
Fiber 2.1g 3.6g 6%
Vitamin B5 0.295mg 6%
Folate 22µg 1µg 5%
Calcium 47mg 8mg 4%
Vitamin K 5µg 4%
Vitamin B6 0.113mg 0.057mg 4%
Calories 102kcal 46kcal 3%
Potassium 135mg 80mg 2%
Carbs 18.69g 11.97g 2%
Fats 1.58g 0.13g 2%
Choline 5.5mg 1%
Fructose 0.67g 1%
Vitamin B3 0.235mg 0.101mg 1%
Net carbs 16.59g 8.37g N/A
Sugar 4.27g N/A
Sodium 6mg 2mg 0%
Vitamin A 3µg 0%
Vitamin B1 0.015mg 0.012mg 0%
Vitamin B2 0.022mg 0.02mg 0%
Saturated fat 0.008g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.055g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
43%
Amaranth
8%
Cranberries

Comparison summary

Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 52)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $3)
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 - 4.27g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.008g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals
Which food is richer in vitamins?
?
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.