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Amaranth vs. Filo — In-Depth Nutrition Comparison

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Significant differences between amaranth and filo

  • Amaranth has more manganese, magnesium, and phosphorus; however, filo is richer in vitamin B1, selenium, vitamin B2, vitamin B3, folate, and iron.
  • Filo covers your daily vitamin B1 needs 44% more than amaranth.
  • Filo has 4 times less magnesium than amaranth. Amaranth has 65mg of magnesium, while filo has 15mg.
  • Amaranth contains less sodium.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of filo is 38.

Specific food types used in this comparison are Amaranth grain, cooked and Phyllo dough.

Infographic

Amaranth vs Filo 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%
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +82.4%
Contains more CopperCopper +47.5%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +97.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +79.4%
Contains more IronIron +52.9%
Contains more SeleniumSelenium +323.6%

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%
Filo
7
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B6Vitamin B6 +276.7%
Contains more Vitamin B1Vitamin B1 +3506.7%
Contains more Vitamin B2Vitamin B2 +1450%
Contains more Vitamin B3Vitamin B3 +1633.2%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +130.6%
Contains more ProteinProtein +86.8%
Contains more FatsFats +279.7%
Contains more CarbsCarbs +181.4%
Contains more OtherOther +120.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Filo
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 Filo DV% diff.
Vitamin B1 0.015mg 0.541mg 44%
Selenium 5.5µg 23.3µg 32%
Vitamin B2 0.022mg 0.341mg 25%
Vitamin B3 0.235mg 4.073mg 24%
Sodium 6mg 483mg 21%
Folate 22µg 88µg 17%
Manganese 0.854mg 0.476mg 16%
Iron 2.1mg 3.21mg 14%
Magnesium 65mg 15mg 12%
Carbs 18.69g 52.6g 11%
Phosphorus 148mg 75mg 10%
Calories 102kcal 299kcal 10%
Monounsaturated fat 3.149g 8%
Fats 1.58g 6g 7%
Saturated fat 1.47g 7%
Starch 16.23g 7%
Protein 3.8g 7.1g 7%
Vitamin B5 0.302mg 6%
Polyunsaturated fat 0.923g 6%
Vitamin B6 0.113mg 0.03mg 6%
Copper 0.149mg 0.101mg 5%
Calcium 47mg 11mg 4%
Zinc 0.86mg 0.49mg 3%
Vitamin K 2.5µg 2%
Potassium 135mg 74mg 2%
Choline 6.9mg 1%
Vitamin E 0.19mg 0.08mg 1%
Fiber 2.1g 1.9g 1%
Net carbs 16.59g 50.7g N/A
Sugar 0.18g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Filo
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%
Filo
Minerals Daily Need Coverage Score
43%
Amaranth
47%
Filo

Comparison summary

Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 59)
Which food is cheaper?
Filo
Filo is cheaper (difference - $3)
Which food is richer in vitamins?
Filo
Filo 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 - 0.18g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 477mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.47g)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.