Amaranth vs. Garden cress — In-Depth Nutrition Comparison
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A recap on the differences between amaranth and garden cress
- Amaranth has more manganese, phosphorus, iron, selenium, magnesium, and zinc; however, garden cress is higher in vitamin B2, folate, potassium, and vitamin B6.
- Garden cress covers your daily vitamin B2 needs 18% more than amaranth.
- Garden cress contains 6 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while garden cress contains 0.9µg.
Food varieties used in this article are Amaranth grain, cooked and Cress, garden, raw.
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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 MagnesiumMagnesium | +71.1% |
| Contains more IronIron | +61.5% |
| Contains more ZincZinc | +273.9% |
| Contains more PhosphorusPhosphorus | +94.7% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +54.4% |
| Contains more SeleniumSelenium | +511.1% |
| Contains more CalciumCalcium | +72.3% |
| Contains more PotassiumPotassium | +348.9% |
| Contains more CopperCopper | +14.1% |
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.
| Contains more Vitamin EVitamin E | +268.4% |
| Contains more Vitamin B1Vitamin B1 | +433.3% |
| Contains more Vitamin B2Vitamin B2 | +1081.8% |
| Contains more Vitamin B3Vitamin B3 | +325.5% |
| Contains more Vitamin B6Vitamin B6 | +118.6% |
| Contains more FolateFolate | +263.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Vitamin C | 69mg | 77% | |
| Vitamin A | 346µg | 38% | |
| Vitamin B2 | 0.022mg | 0.26mg | 18% |
| Folate | 22µg | 80µg | 15% |
| Potassium | 135mg | 606mg | 14% |
| Manganese | 0.854mg | 0.553mg | 13% |
| Iron | 2.1mg | 1.3mg | 10% |
| Vitamin B6 | 0.113mg | 0.247mg | 10% |
| Phosphorus | 148mg | 76mg | 10% |
| Selenium | 5.5µg | 0.9µg | 8% |
| Starch | 16.23g | 7% | |
| Magnesium | 65mg | 38mg | 6% |
| Zinc | 0.86mg | 0.23mg | 6% |
| Vitamin B1 | 0.015mg | 0.08mg | 5% |
| Vitamin B3 | 0.235mg | 1mg | 5% |
| Vitamin B5 | 0.242mg | 5% | |
| Calories | 102kcal | 32kcal | 4% |
| Carbs | 18.69g | 5.5g | 4% |
| Choline | 19.5mg | 4% | |
| Fiber | 2.1g | 1.1g | 4% |
| Vitamin E | 0.19mg | 0.7mg | 3% |
| Calcium | 47mg | 81mg | 3% |
| Polyunsaturated fat | 0.228g | 2% | |
| Protein | 3.8g | 2.6g | 2% |
| Copper | 0.149mg | 0.17mg | 2% |
| Fats | 1.58g | 0.7g | 1% |
| Monounsaturated fat | 0.239g | 1% | |
| Net carbs | 16.59g | 4.4g | N/A |
| Sugar | 4.4g | N/A | |
| Sodium | 6mg | 14mg | 0% |
| Saturated fat | 0.023g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +46.2% |
| Contains more FatsFats | +125.7% |
| Contains more CarbsCarbs | +239.8% |
| Contains more WaterWater | +18.9% |
| Contains more OtherOther | +133.8% |
