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Amaranth vs. Fenugreek — In-Depth Nutrition Comparison

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Differences between amaranth and fenugreek

  • Amaranth contains less iron, copper, fiber, vitamin B6, magnesium, vitamin B2, vitamin B1, phosphorus, potassium, and manganese than fenugreek.
  • Fenugreek's daily need coverage for iron is 393% higher.
  • Fenugreek has a lower glycemic index. The glycemic index of fenugreek is 0, while the glycemic index of amaranth is 97.

The food types used in this comparison are Amaranth grain, cooked and Spices, fenugreek seed.

Infographic

Amaranth vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains less SodiumSodium -91%
Contains more MagnesiumMagnesium +193.8%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +470.4%
Contains more IronIron +1496.7%
Contains more CopperCopper +645%
Contains more ZincZinc +190.7%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +43.8%
Contains more SeleniumSelenium +14.5%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2046.7%
Contains more Vitamin B2Vitamin B2 +1563.6%
Contains more Vitamin B3Vitamin B3 +597.9%
Contains more Vitamin B6Vitamin B6 +431%
Contains more FolateFolate +159.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +750.2%
Contains more ProteinProtein +505.3%
Contains more FatsFats +305.7%
Contains more CarbsCarbs +212.2%
Contains more OtherOther +341.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Fenugreek
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth Fenugreek DV% diff.
Iron 2.1mg 33.53mg 393%
Copper 0.149mg 1.11mg 107%
Fiber 2.1g 24.6g 90%
Protein 3.8g 23g 38%
Vitamin B6 0.113mg 0.6mg 37%
Magnesium 65mg 191mg 30%
Vitamin B1 0.015mg 0.322mg 26%
Vitamin B2 0.022mg 0.366mg 26%
Phosphorus 148mg 296mg 21%
Potassium 135mg 770mg 19%
Manganese 0.854mg 1.228mg 16%
Zinc 0.86mg 2.5mg 15%
Calcium 47mg 176mg 13%
Carbs 18.69g 58.35g 13%
Calories 102kcal 323kcal 11%
Vitamin B3 0.235mg 1.64mg 9%
Folate 22µg 57µg 9%
Starch 16.23g 7%
Saturated fat 1.46g 7%
Fats 1.58g 6.41g 7%
Sodium 6mg 67mg 3%
Vitamin C 3mg 3%
Vitamin E 0.19mg 1%
Selenium 5.5µg 6.3µg 1%
Net carbs 16.59g 33.75g N/A
Vitamin A 3µg 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Fenugreek
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
30%
Fenugreek
Minerals Daily Need Coverage Score
43%
Amaranth
228%
Fenugreek

Comparison summary

Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 97)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $1.4)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.46g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.