Amaranth vs. Heart of palm — In-Depth Nutrition Comparison
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The main differences between amaranth and heart of palm
- Amaranth has more magnesium, selenium, and iron; however, heart of palm has more copper, vitamin B6, potassium, zinc, and vitamin B2.
- Daily need coverage for copper for heart of palm is 55% higher.
- Heart of palm has 8 times less selenium than amaranth. Amaranth has 5.5µg of selenium, while heart of palm has 0.7µg.
- Amaranth has a higher glycemic index than heart of palm.
Food types used in this article are Amaranth grain, cooked and Hearts of palm, raw.
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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 | +550% |
| Contains more CalciumCalcium | +161.1% |
| Contains more IronIron | +24.3% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +685.7% |
| Contains more PotassiumPotassium | +1237.8% |
| Contains more CopperCopper | +332.2% |
| Contains more ZincZinc | +333.7% |
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 | +163.2% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +718.2% |
| Contains more Vitamin B3Vitamin B3 | +283% |
| Contains more Vitamin B6Vitamin B6 | +616.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.149mg | 0.644mg | 55% |
| Vitamin B6 | 0.113mg | 0.81mg | 54% |
| Potassium | 135mg | 1806mg | 49% |
| Manganese | 0.854mg | 37% | |
| Zinc | 0.86mg | 3.73mg | 26% |
| Magnesium | 65mg | 10mg | 13% |
| Vitamin B2 | 0.022mg | 0.18mg | 12% |
| Vitamin C | 8mg | 9% | |
| Selenium | 5.5µg | 0.7µg | 9% |
| Starch | 16.23g | 7% | |
| Iron | 2.1mg | 1.69mg | 5% |
| Vitamin B3 | 0.235mg | 0.9mg | 4% |
| Calcium | 47mg | 18mg | 3% |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Carbs | 18.69g | 25.61g | 2% |
| Fiber | 2.1g | 1.5g | 2% |
| Fats | 1.58g | 0.2g | 2% |
| Protein | 3.8g | 2.7g | 2% |
| Vitamin E | 0.19mg | 0.5mg | 2% |
| Folate | 22µg | 24µg | 1% |
| Calories | 102kcal | 115kcal | 1% |
| Phosphorus | 148mg | 140mg | 1% |
| Polyunsaturated fat | 0.089g | 1% | |
| Net carbs | 16.59g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 6mg | 14mg | 0% |
| Vitamin A | 3µg | 0% | |
| Saturated fat | 0.046g | 0% | |
| Monounsaturated fat | 0.005g | 0% |
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:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +40.7% |
| Contains more FatsFats | +690% |
| Contains more CarbsCarbs | +37% |
| Contains more OtherOther | +158.4% |
~equal in
Water
~69.5g
