Amaranth vs. Graham cracker — In-Depth Nutrition Comparison
Compare
A recap on the differences between amaranth and graham cracker
- Amaranth has more magnesium; however, graham cracker is higher in vitamin B3, vitamin B2, iron, vitamin B1, folate, vitamin E, manganese, and phosphorus.
- Graham cracker covers your daily vitamin B3 needs 26% more than amaranth.
- Graham cracker contains 2 times less magnesium than amaranth. Amaranth contains 65mg of magnesium, while graham cracker contains 40mg.
- Amaranth has less sodium.
- The glycemic index of amaranth is higher.
Food varieties used in this article are Amaranth grain, cooked and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains more MagnesiumMagnesium | +62.5% |
| Contains less SodiumSodium | -98.7% |
| Contains more CalciumCalcium | +63.8% |
| Contains more PotassiumPotassium | +25.9% |
| Contains more IronIron | +80% |
| Contains more CopperCopper | +14.1% |
| Contains more ZincZinc | +11.6% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +19.3% |
| Contains more SeleniumSelenium | +14.5% |
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.
| Contains more Vitamin EVitamin E | +694.7% |
| Contains more Vitamin B1Vitamin B1 | +1666.7% |
| Contains more Vitamin B2Vitamin B2 | +1340.9% |
| Contains more Vitamin B3Vitamin B3 | +1788.9% |
| Contains more Vitamin B6Vitamin B6 | +38.1% |
| Contains more FolateFolate | +313.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 36% | |
| Vitamin B3 | 0.235mg | 4.439mg | 26% |
| Vitamin B2 | 0.022mg | 0.317mg | 23% |
| Iron | 2.1mg | 3.78mg | 21% |
| Vitamin B1 | 0.015mg | 0.265mg | 21% |
| Carbs | 18.69g | 77.66g | 20% |
| Sodium | 6mg | 459mg | 20% |
| Folate | 22µg | 91µg | 17% |
| Calories | 102kcal | 430kcal | 16% |
| Fats | 1.58g | 10.6g | 14% |
| Starch | 16.23g | 46.56g | 12% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin E | 0.19mg | 1.51mg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Manganese | 0.854mg | 1.019mg | 7% |
| Saturated fat | 1.633g | 7% | |
| Protein | 3.8g | 6.69g | 6% |
| Magnesium | 65mg | 40mg | 6% |
| Monounsaturated fat | 2.509g | 6% | |
| Phosphorus | 148mg | 185mg | 5% |
| Fiber | 2.1g | 3.4g | 5% |
| Calcium | 47mg | 77mg | 3% |
| Vitamin B6 | 0.113mg | 0.156mg | 3% |
| Copper | 0.149mg | 0.17mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Selenium | 5.5µg | 6.3µg | 1% |
| Zinc | 0.86mg | 0.96mg | 1% |
| Potassium | 135mg | 170mg | 1% |
| Net carbs | 16.59g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2117.1% |
| Contains more ProteinProtein | +76.1% |
| Contains more FatsFats | +570.9% |
| Contains more CarbsCarbs | +315.5% |
| Contains more OtherOther | +115.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +186.9% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
