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Amaranth vs. French fries — In-Depth Nutrition Comparison

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Significant differences between amaranth and french fries

  • Amaranth has more manganese, iron, selenium, and magnesium; however, french fries are richer in vitamin B6, vitamin B3, potassium, vitamin B1, and vitamin E.
  • Amaranth covers your daily manganese needs 26% more than french fries.
  • French fries have 6 times less selenium than amaranth. Amaranth has 5.5µg of selenium, while french fries have 0.9µg.
  • Amaranth contains less sodium.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of french fries is 70.

Specific food types used in this comparison are Amaranth grain, cooked and Fast foods, potato, french fried in vegetable oil.

Infographic

Amaranth vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +161.1%
Contains more IronIron +159.3%
Contains more CopperCopper +20.2%
Contains more ZincZinc +72%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +245.7%
Contains more SeleniumSelenium +511.1%
Contains more PotassiumPotassium +328.9%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin EVitamin E +778.9%
Contains more Vitamin B1Vitamin B1 +1033.3%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B3Vitamin B3 +1178.3%
Contains more Vitamin B6Vitamin B6 +229.2%
Contains more FolateFolate +36.4%
~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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +95%
Contains more FatsFats +832.3%
Contains more CarbsCarbs +121.7%
Contains more OtherOther +140.3%
~equal in Protein ~3.43g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth French fries
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 French fries DV% diff.
Polyunsaturated fat 5.398g 36%
Manganese 0.854mg 0.247mg 26%
Fats 1.58g 14.73g 20%
Vitamin B6 0.113mg 0.372mg 20%
Vitamin B3 0.235mg 3.004mg 17%
Iron 2.1mg 0.81mg 16%
Monounsaturated fat 5.969g 15%
Vitamin B1 0.015mg 0.17mg 13%
Potassium 135mg 579mg 13%
Vitamin B5 0.58mg 12%
Saturated fat 2.336g 11%
Calories 102kcal 312kcal 11%
Vitamin E 0.19mg 1.67mg 10%
Sodium 6mg 210mg 9%
Vitamin K 11.2µg 9%
Carbs 18.69g 41.44g 8%
Selenium 5.5µg 0.9µg 8%
Magnesium 65mg 35mg 7%
Starch 16.23g 7%
Fiber 2.1g 3.8g 7%
Choline 36.8mg 7%
Vitamin C 4.7mg 5%
Zinc 0.86mg 0.5mg 3%
Copper 0.149mg 0.124mg 3%
Calcium 47mg 18mg 3%
Phosphorus 148mg 125mg 3%
Folate 22µg 30µg 2%
Vitamin B2 0.022mg 0.039mg 1%
Protein 3.8g 3.43g 1%
Net carbs 16.59g 37.64g N/A
Sugar 0.3g N/A
Trans fat 0.06g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth French fries
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
27%
French fries
Minerals Daily Need Coverage Score
43%
Amaranth
28%
French fries

Comparison summary

Which food is lower in glycemic index?
French fries
French fries is lower in glycemic index (difference - 27)
Which food is cheaper?
French fries
French fries is cheaper (difference - $3)
Which food is richer in vitamins?
French fries
French fries 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 - 0.3g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 2.336g)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.