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Amaranth vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between amaranth and flank steak

  • Amaranth has more manganese, magnesium, fiber, and copper; however, flank steak is richer in vitamin B3, selenium, zinc, vitamin B6, phosphorus, and vitamin B2.
  • Flank steak covers your daily vitamin B3 needs 45% more than amaranth.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Amaranth grain, cooked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Amaranth vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +182.6%
Contains more CalciumCalcium +135%
Contains more IronIron +20.7%
Contains more CopperCopper +81.7%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +9388.9%
Contains more PotassiumPotassium +151.1%
Contains more ZincZinc +469.8%
Contains more PhosphorusPhosphorus +41.9%
Contains more SeleniumSelenium +434.5%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more FolateFolate +144.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +504.5%
Contains more Vitamin B3Vitamin B3 +3033.2%
Contains more Vitamin B6Vitamin B6 +412.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.1%
Contains more OtherOther +-1383.3%
Contains more ProteinProtein +627.9%
Contains more FatsFats +420.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Flank steak
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 Flank steak DV% diff.
Vitamin B12 1.63µg 68%
Protein 3.8g 27.66g 48%
Vitamin B3 0.235mg 7.363mg 45%
Selenium 5.5µg 29.4µg 43%
Manganese 0.854mg 0.009mg 37%
Zinc 0.86mg 4.9mg 37%
Vitamin B6 0.113mg 0.579mg 36%
Cholesterol 79mg 26%
Choline 105.4mg 19%
Saturated fat 3.395g 15%
Vitamin B5 0.545mg 11%
Fats 1.58g 8.23g 10%
Magnesium 65mg 23mg 10%
Vitamin B2 0.022mg 0.133mg 9%
Phosphorus 148mg 210mg 9%
Monounsaturated fat 3.317g 8%
Fiber 2.1g 0g 8%
Starch 16.23g 7%
Copper 0.149mg 0.082mg 7%
Potassium 135mg 339mg 6%
Carbs 18.69g 0g 6%
Calories 102kcal 192kcal 5%
Vitamin B1 0.015mg 0.075mg 5%
Iron 2.1mg 1.74mg 5%
Folate 22µg 9µg 3%
Calcium 47mg 20mg 3%
Sodium 6mg 56mg 2%
Polyunsaturated fat 0.322g 2%
Vitamin E 0.19mg 0.38mg 1%
Vitamin K 1.4µg 1%
Net carbs 16.59g 0g N/A
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Flank steak
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
49%
Flank steak
Minerals Daily Need Coverage Score
43%
Amaranth
54%
Flank steak

Comparison summary

Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 97)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 3.395g)
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.