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Amaranth grain vs Lentil - In-Depth Nutrition Comparison

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Important differences between Amaranth grain and Lentil

  • Amaranth grain has more Manganese, and Magnesium, however Lentil is richer in Folate, Fiber, Iron, Vitamin B1, Copper, Potassium, and Vitamin B3.
  • Lentil's daily need coverage for Folate is 40% more.
  • Amaranth grain contains 2 times more Magnesium than Lentil. Amaranth grain contains 65mg of Magnesium, while Lentil contains 36mg.

The food varieties used in the comparison are Amaranth grain, cooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Amaranth grain vs Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +147.4%
Contains more Magnesium +80.6%
Contains more Iron +58.6%
Contains more Phosphorus +21.6%
Contains more Potassium +173.3%
Contains less Sodium -66.7%
Contains more Zinc +47.7%
Contains more Copper +68.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +147.4%
Contains more Magnesium +80.6%
Contains more Iron +58.6%
Contains more Phosphorus +21.6%
Contains more Potassium +173.3%
Contains less Sodium -66.7%
Contains more Zinc +47.7%
Contains more Copper +68.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
11
Lentil
Contains more Vitamin E +72.7%
Contains more Vitamin B1 +1026.7%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +351.1%
Contains more Vitamin B6 +57.5%
Contains more Folate +722.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin E +72.7%
Contains more Vitamin B1 +1026.7%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +351.1%
Contains more Vitamin B6 +57.5%
Contains more Folate +722.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Lentil
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Lentil Opinion
Net carbs 16.59g 12.23g Amaranth grain
Protein 3.8g 9.02g Lentil
Fats 1.58g 0.38g Amaranth grain
Carbs 18.69g 20.13g Lentil
Calories 102kcal 116kcal Lentil
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 1.8g Amaranth grain
Fiber 2.1g 7.9g Lentil
Calcium 47mg 19mg Amaranth grain
Iron 2.1mg 3.33mg Lentil
Magnesium 65mg 36mg Amaranth grain
Phosphorus 148mg 180mg Lentil
Potassium 135mg 369mg Lentil
Sodium 6mg 2mg Lentil
Zinc 0.86mg 1.27mg Lentil
Copper 0.149mg 0.251mg Lentil
Vitamin A IU 8IU Lentil
Vitamin E 0.19mg 0.11mg Amaranth grain
Vitamin D IU 0IU Lentil
Vitamin D µg 0µg Lentil
Vitamin C mg 1.5mg Lentil
Vitamin B1 0.015mg 0.169mg Lentil
Vitamin B2 0.022mg 0.073mg Lentil
Vitamin B3 0.235mg 1.06mg Lentil
Vitamin B5 mg 0.638mg Lentil
Vitamin B6 0.113mg 0.178mg Lentil
Folate 22µg 181µg Lentil
Vitamin B12 µg 0µg Lentil
Vitamin K µg 1.7µg Lentil
Tryptophan mg 0.081mg Lentil
Threonine mg 0.323mg Lentil
Isoleucine mg 0.39mg Lentil
Leucine mg 0.654mg Lentil
Lysine mg 0.63mg Lentil
Methionine mg 0.077mg Lentil
Phenylalanine mg 0.445mg Lentil
Valine mg 0.448mg Lentil
Histidine mg 0.254mg Lentil
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.053g Amaranth grain
Monounsaturated Fat g 0.064g Lentil
Polyunsaturated fat g 0.175g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
26
Lentil
Mineral Summary Score
36
Amaranth grain
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
54%
Lentil
Carbohydrates
19%
Amaranth grain
20%
Lentil
Fats
7%
Amaranth grain
2%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 68)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.9)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.8g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.053g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.