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Amaranth vs. Endive — In-Depth Nutrition Comparison

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A recap on differences between amaranth and endive

  • Amaranth has more manganese, phosphorus, iron, magnesium, selenium, vitamin B6, and copper; however, endive is higher in folate, vitamin B1, and potassium.
  • Endive covers your daily folate needs 30% more than amaranth.
  • Endive contains 28 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while endive contains 0.2µg.
  • The glycemic index of amaranth is higher.

Food varieties used in this article are Amaranth grain, cooked and Endive, raw.

Infographic

Amaranth vs Endive 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%
Endive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +333.3%
Contains more IronIron +153%
Contains more CopperCopper +50.5%
Contains more PhosphorusPhosphorus +428.6%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +103.3%
Contains more SeleniumSelenium +2650%
Contains more CalciumCalcium +10.6%
Contains more PotassiumPotassium +132.6%
~equal in Zinc ~0.79mg

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%
Endive
10
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin B6Vitamin B6 +465%
Contains more Vitamin EVitamin E +131.6%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +240.9%
Contains more Vitamin B3Vitamin B3 +70.2%
Contains more FolateFolate +545.5%
~equal in Vitamin D ~0µg
~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
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +204%
Contains more FatsFats +690%
Contains more CarbsCarbs +457.9%
Contains more WaterWater +24.8%
Contains more OtherOther +83.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Endive
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 ok

All nutrients comparison - raw data values

Nutrient Amaranth Endive DV% diff.
Vitamin K 231µg 193%
Folate 22µg 142µg 30%
Manganese 0.854mg 0.42mg 19%
Vitamin B5 0.9mg 18%
Phosphorus 148mg 28mg 17%
Iron 2.1mg 0.83mg 16%
Vitamin A 108µg 12%
Magnesium 65mg 15mg 12%
Selenium 5.5µg 0.2µg 10%
Vitamin B6 0.113mg 0.02mg 7%
Starch 16.23g 7%
Vitamin C 6.5mg 7%
Copper 0.149mg 0.099mg 6%
Potassium 135mg 314mg 5%
Carbs 18.69g 3.35g 5%
Vitamin B1 0.015mg 0.08mg 5%
Protein 3.8g 1.25g 5%
Vitamin B2 0.022mg 0.075mg 4%
Calories 102kcal 17kcal 4%
Fiber 2.1g 3.1g 4%
Choline 16.8mg 3%
Vitamin E 0.19mg 0.44mg 2%
Fats 1.58g 0.2g 2%
Polyunsaturated fat 0.087g 1%
Zinc 0.86mg 0.79mg 1%
Vitamin B3 0.235mg 0.4mg 1%
Calcium 47mg 52mg 1%
Sodium 6mg 22mg 1%
Net carbs 16.59g 0.25g N/A
Sugar 0.25g N/A
Saturated fat 0.048g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Endive
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
66%
Endive
Minerals Daily Need Coverage Score
43%
Amaranth
21%
Endive

Comparison summary

Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 52)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2.6)
Which food is richer in vitamins?
Endive
Endive 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 - 0.25g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.048g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.