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Amaranth vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between amaranth and dried fruit

  • Amaranth has more manganese, phosphorus, magnesium, and selenium; however, dried fruit has more potassium, vitamin E, copper, fiber, vitamin B3, and iron.
  • Daily need coverage for potassium for dried fruit is 30% higher.
  • Dried fruit has 4 times less manganese than amaranth. Amaranth has 0.854mg of manganese, while dried fruit has 0.235mg.
  • Amaranth has a higher glycemic index than dried fruit.

Food types used in this article are Amaranth grain, cooked and Apricots, dried, sulfured, uncooked.

Infographic

Amaranth vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +103.1%
Contains more ZincZinc +120.5%
Contains more PhosphorusPhosphorus +108.5%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +263.4%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +17%
Contains more PotassiumPotassium +760.7%
Contains more IronIron +26.7%
Contains more CopperCopper +130.2%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more FolateFolate +120%
Contains more Vitamin EVitamin E +2178.9%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B3Vitamin B3 +1001.7%
Contains more Vitamin B6Vitamin B6 +26.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +12.1%
Contains more FatsFats +209.8%
Contains more WaterWater +143.3%
Contains more CarbsCarbs +235.2%
Contains more OtherOther +233.8%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +4537.1%
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 Dried fruit
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth Dried fruit DV% diff.
Potassium 135mg 1162mg 30%
Vitamin E 0.19mg 4.33mg 28%
Manganese 0.854mg 0.235mg 27%
Copper 0.149mg 0.343mg 22%
Fiber 2.1g 7.3g 21%
Vitamin A 180µg 20%
Fructose 12.47g 16%
Vitamin B3 0.235mg 2.589mg 15%
Carbs 18.69g 62.64g 15%
Phosphorus 148mg 71mg 11%
Vitamin B5 0.516mg 10%
Magnesium 65mg 32mg 8%
Starch 16.23g 0.35g 7%
Calories 102kcal 241kcal 7%
Iron 2.1mg 2.66mg 7%
Selenium 5.5µg 2.2µg 6%
Zinc 0.86mg 0.39mg 4%
Vitamin B2 0.022mg 0.074mg 4%
Folate 22µg 10µg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Fats 1.58g 0.51g 2%
Vitamin B6 0.113mg 0.143mg 2%
Protein 3.8g 3.39g 1%
Vitamin C 1mg 1%
Calcium 47mg 55mg 1%
Net carbs 16.59g 55.34g N/A
Sugar 53.44g N/A
Sodium 6mg 10mg 0%
Vitamin B1 0.015mg 0.015mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.074g 0%
Polyunsaturated fat 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
43%
Amaranth
44%
Dried fruit

Comparison summary

Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 66)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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 - 53.44g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.017g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.