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Amaranth vs. Asparagus — In-Depth Nutrition Comparison

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Summary of differences between amaranth and asparagus

  • Amaranth has more manganese, phosphorus, magnesium, and selenium, while asparagus has more vitamin B1, vitamin B2, folate, and vitamin E.
  • Amaranth covers your daily need for manganese, 30% more than asparagus.
  • Amaranth contains 5 times more magnesium than asparagus. While amaranth contains 65mg of magnesium, asparagus contains only 14mg.
  • Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Amaranth grain, cooked and Asparagus, raw.

Infographic

Amaranth vs Asparagus infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +364.3%
Contains more CalciumCalcium +95.8%
Contains more ZincZinc +59.3%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +440.5%
Contains more SeleniumSelenium +139.1%
Contains more PotassiumPotassium +49.6%
Contains more CopperCopper +26.8%
Contains less SodiumSodium -66.7%
~equal in Iron ~2.14mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin B1Vitamin B1 +853.3%
Contains more Vitamin B2Vitamin B2 +540.9%
Contains more Vitamin B3Vitamin B3 +316.2%
Contains more FolateFolate +136.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Asparagus DV% diff.
Vitamin K 41.6µg 35%
Manganese 0.854mg 0.158mg 30%
Phosphorus 148mg 52mg 14%
Magnesium 65mg 14mg 12%
Vitamin B1 0.015mg 0.143mg 11%
Vitamin B2 0.022mg 0.141mg 9%
Folate 22µg 52µg 8%
Starch 16.23g 7%
Selenium 5.5µg 2.3µg 6%
Vitamin C 5.6mg 6%
Vitamin E 0.19mg 1.13mg 6%
Carbs 18.69g 3.88g 5%
Vitamin B5 0.274mg 5%
Vitamin B3 0.235mg 0.978mg 5%
Vitamin A 38µg 4%
Calories 102kcal 20kcal 4%
Copper 0.149mg 0.189mg 4%
Choline 16mg 3%
Zinc 0.86mg 0.54mg 3%
Protein 3.8g 2.2g 3%
Calcium 47mg 24mg 2%
Fats 1.58g 0.12g 2%
Vitamin B6 0.113mg 0.091mg 2%
Potassium 135mg 202mg 2%
Fructose 1g 1%
Iron 2.1mg 2.14mg 1%
Net carbs 16.59g 1.78g N/A
Sugar 1.88g N/A
Fiber 2.1g 2.1g 0%
Sodium 6mg 2mg 0%
Saturated fat 0.04g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +72.7%
Contains more FatsFats +1216.7%
Contains more CarbsCarbs +381.7%
Contains more OtherOther +32.8%
Contains more WaterWater +24%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.