Amaranth grain vs. Garden asparagus — In-Depth Nutrition Comparison
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Summary of differences between Amaranth grain and Garden asparagus
- Amaranth grain has more Manganese, Phosphorus, Magnesium, and Selenium, while Garden asparagus has more Vitamin B1, Vitamin B2, Folate, and Vitamin E .
- Amaranth grain covers your daily need of Manganese 30% more than Garden asparagus.
- Amaranth grain contains 5 times more Magnesium than Garden asparagus. While Amaranth grain contains 65mg of Magnesium, Garden asparagus contains only 14mg.
These are the specific foods used in this comparison Amaranth grain, cooked and Asparagus, raw.
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.
Contains
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Calcium
+95.8%
Contains
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Magnesium
+364.3%
Contains
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Phosphorus
+184.6%
Contains
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Zinc
+59.3%
Contains
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Manganese
+440.5%
Contains
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Selenium
+139.1%
Contains
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Potassium
+49.6%
Contains
less
Sodium
-66.7%
Contains
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Copper
+26.8%
Equal in Iron - 2.14
Contains
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Calcium
+95.8%
Contains
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Magnesium
+364.3%
Contains
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Phosphorus
+184.6%
Contains
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Zinc
+59.3%
Contains
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Manganese
+440.5%
Contains
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Selenium
+139.1%
Contains
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Potassium
+49.6%
Contains
less
Sodium
-66.7%
Contains
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Copper
+26.8%
Equal in Iron - 2.14
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.
:
Contains
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Vitamin B6
+24.2%
Contains
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Vitamin E
+494.7%
Contains
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Vitamin B1
+853.3%
Contains
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Vitamin B2
+540.9%
Contains
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Vitamin B3
+316.2%
Contains
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Folate
+136.4%
Contains
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Vitamin B6
+24.2%
Contains
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Vitamin E
+494.7%
Contains
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Vitamin B1
+853.3%
Contains
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Vitamin B2
+540.9%
Contains
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Vitamin B3
+316.2%
Contains
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Folate
+136.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+72.7%
Contains
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Fats
+1216.7%
Contains
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Carbs
+381.7%
Contains
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Other
+32.8%
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Water
+24%
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Protein
+72.7%
Contains
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Fats
+1216.7%
Contains
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Carbs
+381.7%
Contains
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Other
+32.8%
Contains
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Water
+24%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.59g | 1.78g |
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| Protein | 3.8g | 2.2g |
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| Fats | 1.58g | 0.12g |
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| Carbs | 18.69g | 3.88g |
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| Calories | 102kcal | 20kcal |
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| Starch | 16.23g |
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| Fructose | 1g |
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| Sugar | 1.88g |
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| Fiber | 2.1g | 2.1g | |
| Calcium | 47mg | 24mg |
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| Iron | 2.1mg | 2.14mg |
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| Magnesium | 65mg | 14mg |
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| Phosphorus | 148mg | 52mg |
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| Potassium | 135mg | 202mg |
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| Sodium | 6mg | 2mg |
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| Zinc | 0.86mg | 0.54mg |
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| Copper | 0.149mg | 0.189mg |
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| Manganese | 0.854mg | 0.158mg |
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| Selenium | 5.5µg | 2.3µg |
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| Vitamin A | 756IU |
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| Vitamin A RAE | 38µg |
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| Vitamin E | 0.19mg | 1.13mg |
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| Vitamin C | 5.6mg |
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| Vitamin B1 | 0.015mg | 0.143mg |
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| Vitamin B2 | 0.022mg | 0.141mg |
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| Vitamin B3 | 0.235mg | 0.978mg |
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| Vitamin B5 | 0.274mg |
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| Vitamin B6 | 0.113mg | 0.091mg |
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| Folate | 22µg | 52µg |
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| Vitamin K | 41.6µg |
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| Tryptophan | 0.027mg |
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| Threonine | 0.084mg |
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| Isoleucine | 0.075mg |
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| Leucine | 0.128mg |
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| Lysine | 0.104mg |
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| Methionine | 0.031mg |
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| Phenylalanine | 0.075mg |
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| Valine | 0.115mg |
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| Histidine | 0.049mg |
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| Saturated Fat | 0.04g |
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| Polyunsaturated fat | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
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%
29%
Minerals Daily Need Coverage Score
43%
25%
Comparison summary
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain is lower in Sugar (difference - 1.88g)
Which food is lower in Cholesterol?
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Amaranth grain is cheaper (difference - $1)
Which food is richer in minerals?
Amaranth grain is relatively richer in minerals