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Amaranth vs. Lentil — In-Depth Nutrition Comparison

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Important differences between amaranth and lentil

  • Amaranth 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 contains 2 times more magnesium than lentil. Amaranth contains 65mg of magnesium, while lentil contains 36mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of lentil is 29.

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

Infographic

Amaranth vs Lentil infographic
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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.
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%
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +80.6%
Contains more CalciumCalcium +147.4%
Contains more ManganeseManganese +72.9%
Contains more SeleniumSelenium +96.4%
Contains more PotassiumPotassium +173.3%
Contains more IronIron +58.6%
Contains more CopperCopper +68.5%
Contains more ZincZinc +47.7%
Contains more PhosphorusPhosphorus +21.6%
Contains less SodiumSodium -66.7%

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.
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%
Lentil
9
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin B1Vitamin B1 +1026.7%
Contains more Vitamin B2Vitamin B2 +231.8%
Contains more Vitamin B3Vitamin B3 +351.1%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more FolateFolate +722.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Lentil DV% diff.
Folate 22µg 181µg 40%
Fiber 2.1g 7.9g 23%
Manganese 0.854mg 0.494mg 16%
Iron 2.1mg 3.33mg 15%
Vitamin B5 0.638mg 13%
Vitamin B1 0.015mg 0.169mg 13%
Copper 0.149mg 0.251mg 11%
Protein 3.8g 9.02g 10%
Magnesium 65mg 36mg 7%
Starch 16.23g 7%
Potassium 135mg 369mg 7%
Choline 32.7mg 6%
Phosphorus 148mg 180mg 5%
Vitamin B6 0.113mg 0.178mg 5%
Selenium 5.5µg 2.8µg 5%
Vitamin B3 0.235mg 1.06mg 5%
Zinc 0.86mg 1.27mg 4%
Vitamin B2 0.022mg 0.073mg 4%
Calcium 47mg 19mg 3%
Vitamin C 1.5mg 2%
Fats 1.58g 0.38g 2%
Polyunsaturated fat 0.175g 1%
Vitamin K 1.7µg 1%
Calories 102kcal 116kcal 1%
Vitamin E 0.19mg 0.11mg 1%
Carbs 18.69g 20.13g 0%
Net carbs 16.59g 12.23g N/A
Sugar 1.8g N/A
Sodium 6mg 2mg 0%
Saturated fat 0.053g 0%
Monounsaturated fat 0.064g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

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
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +315.8%
Contains more ProteinProtein +137.4%
~equal in Carbs ~20.13g
~equal in Water ~69.64g
~equal in Other ~0.83g

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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. 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.