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Amaranth vs. Goat cheese — In-Depth Nutrition Comparison

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How are amaranth and goat cheese different?

  • Amaranth is higher in manganese, magnesium, fiber, and iron; however, goat cheese is richer in vitamin B2, copper, phosphorus, calcium, and vitamin B3.
  • Daily need coverage for vitamin B2 for goat cheese is 50% higher.
  • Amaranth has less sodium.
  • Goat cheese has a lower glycemic index (0) than amaranth (97).

Amaranth grain, cooked and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Amaranth vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +124.1%
Contains more IronIron +29.6%
Contains more ZincZinc +30.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +818.3%
Contains more SeleniumSelenium +44.7%
Contains more CalciumCalcium +534%
Contains more PotassiumPotassium +17%
Contains more CopperCopper +278.5%
Contains more PhosphorusPhosphorus +153.4%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B6Vitamin B6 +88.3%
Contains more FolateFolate +1000%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +2972.7%
Contains more Vitamin B3Vitamin B3 +388.5%
~equal in Vitamin C ~0mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +15475%
Contains more WaterWater +65.1%
Contains more ProteinProtein +467.9%
Contains more FatsFats +1788.6%
Contains more OtherOther +281.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Goat cheese
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 Goat cheese DV% diff.
Saturated fat 20.639g 94%
Vitamin B2 0.022mg 0.676mg 50%
Copper 0.149mg 0.564mg 46%
Vitamin A 407µg 45%
Fats 1.58g 29.84g 43%
Protein 3.8g 21.58g 36%
Manganese 0.854mg 0.093mg 33%
Phosphorus 148mg 375mg 32%
Cholesterol 79mg 26%
Calcium 47mg 298mg 25%
Sodium 6mg 415mg 18%
Monounsaturated fat 6.808g 17%
Calories 102kcal 364kcal 13%
Magnesium 65mg 29mg 9%
Vitamin B12 0.22µg 9%
Fiber 2.1g 0g 8%
Starch 16.23g 7%
Iron 2.1mg 1.62mg 6%
Carbs 18.69g 0.12g 6%
Vitamin B3 0.235mg 1.148mg 6%
Folate 22µg 2µg 5%
Vitamin B1 0.015mg 0.072mg 5%
Polyunsaturated fat 0.709g 5%
Vitamin B5 0.19mg 4%
Vitamin B6 0.113mg 0.06mg 4%
Choline 15.4mg 3%
Selenium 5.5µg 3.8µg 3%
Vitamin D 22IU 3%
Vitamin D 0.5µg 3%
Vitamin K 2.5µg 2%
Zinc 0.86mg 0.66mg 2%
Potassium 135mg 158mg 1%
Net carbs 16.59g 0.12g N/A
Sugar 0.12g N/A
Vitamin E 0.19mg 0.26mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
43%
Amaranth
64%
Goat cheese

Comparison summary

Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1)
Which food is richer in vitamins?
Goat cheese
Goat cheese 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 - 0.12g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 409mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 20.639g)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.