Amaranth vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on 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).
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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 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% |
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
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
43%
60%
Comparison summary
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 23)
Which food is cheaper?
Graham cracker is cheaper (difference - $3)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 1.633g)