Amaranth vs. Dates — In-Depth Nutrition Comparison
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How are amaranth and dates different?
- Amaranth is higher in manganese, iron, phosphorus, magnesium, and zinc; however, dates are richer in fiber, potassium, vitamin B3, and copper.
- Daily need coverage for manganese for amaranth is 26% higher.
- Amaranth contains 3 times more zinc than dates. While amaranth contains 0.86mg of zinc, dates contain only 0.29mg.
- Dates have a lower glycemic index (42) than amaranth (97).
Amaranth grain, cooked and Dates, deglet noor are the varieties used in this article.
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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 | +51.2% |
| Contains more CalciumCalcium | +20.5% |
| Contains more IronIron | +105.9% |
| Contains more ZincZinc | +196.6% |
| Contains more PhosphorusPhosphorus | +138.7% |
| Contains more ManganeseManganese | +226% |
| Contains more SeleniumSelenium | +83.3% |
| Contains more PotassiumPotassium | +385.9% |
| Contains more CopperCopper | +38.3% |
| 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.
| Contains more Vitamin EVitamin E | +280% |
| Contains more FolateFolate | +15.8% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +442.1% |
| Contains more Vitamin B6Vitamin B6 | +46% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.262mg | 26% |
| Fructose | 19.56g | 24% | |
| Fiber | 2.1g | 8g | 24% |
| Carbs | 18.69g | 75.03g | 19% |
| Potassium | 135mg | 656mg | 15% |
| Iron | 2.1mg | 1.02mg | 14% |
| Vitamin B5 | 0.589mg | 12% | |
| Phosphorus | 148mg | 62mg | 12% |
| Calories | 102kcal | 282kcal | 9% |
| Starch | 16.23g | 7% | |
| Copper | 0.149mg | 0.206mg | 6% |
| Vitamin B3 | 0.235mg | 1.274mg | 6% |
| Magnesium | 65mg | 43mg | 5% |
| Zinc | 0.86mg | 0.29mg | 5% |
| Selenium | 5.5µg | 3µg | 5% |
| Vitamin B6 | 0.113mg | 0.165mg | 4% |
| Vitamin B1 | 0.015mg | 0.052mg | 3% |
| Protein | 3.8g | 2.45g | 3% |
| Vitamin B2 | 0.022mg | 0.066mg | 3% |
| Fats | 1.58g | 0.39g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Calcium | 47mg | 39mg | 1% |
| Folate | 22µg | 19µg | 1% |
| Vitamin E | 0.19mg | 0.05mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0.4mg | 0% | |
| Net carbs | 16.59g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 6mg | 2mg | 0% |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +55.1% |
| Contains more FatsFats | +305.1% |
| Contains more WaterWater | +266.1% |
| Contains more CarbsCarbs | +301.4% |
| Contains more OtherOther | +107.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
