Amaranth vs. Lettuce — In-Depth Nutrition Comparison
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A recap on differences between amaranth and lettuce
- Lettuce has less manganese, phosphorus, iron, copper, magnesium, selenium, and zinc.
- Amaranth covers your daily manganese needs 26% more than lettuce.
- Lettuce contains 9 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while lettuce contains 0.6µg.
- The glycemic index of amaranth is higher.
Food varieties used in this article are Amaranth grain, cooked and Lettuce, green leaf, 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 | +400% |
| Contains more CalciumCalcium | +30.6% |
| Contains more IronIron | +144.2% |
| Contains more CopperCopper | +413.8% |
| Contains more ZincZinc | +377.8% |
| Contains more PhosphorusPhosphorus | +410.3% |
| Contains less SodiumSodium | -78.6% |
| Contains more ManganeseManganese | +241.6% |
| Contains more SeleniumSelenium | +816.7% |
| Contains more PotassiumPotassium | +43.7% |
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 B6Vitamin B6 | +25.6% |
| Contains more Vitamin EVitamin E | +15.8% |
| Contains more Vitamin B1Vitamin B1 | +366.7% |
| Contains more Vitamin B2Vitamin B2 | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +59.6% |
| Contains more FolateFolate | +72.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 105% | |
| Vitamin A | 370µg | 41% | |
| Manganese | 0.854mg | 0.25mg | 26% |
| Phosphorus | 148mg | 29mg | 17% |
| Iron | 2.1mg | 0.86mg | 16% |
| Copper | 0.149mg | 0.029mg | 13% |
| Magnesium | 65mg | 13mg | 12% |
| Vitamin C | 9.2mg | 10% | |
| Selenium | 5.5µg | 0.6µg | 9% |
| Starch | 16.23g | 0g | 7% |
| Zinc | 0.86mg | 0.18mg | 6% |
| Vitamin B1 | 0.015mg | 0.07mg | 5% |
| Carbs | 18.69g | 2.87g | 5% |
| Protein | 3.8g | 1.36g | 5% |
| Folate | 22µg | 38µg | 4% |
| Vitamin B2 | 0.022mg | 0.08mg | 4% |
| Calories | 102kcal | 15kcal | 4% |
| Fiber | 2.1g | 1.3g | 3% |
| Vitamin B5 | 0.134mg | 3% | |
| Vitamin B6 | 0.113mg | 0.09mg | 2% |
| Potassium | 135mg | 194mg | 2% |
| Choline | 13.6mg | 2% | |
| Fats | 1.58g | 0.15g | 2% |
| Sodium | 6mg | 28mg | 1% |
| Polyunsaturated fat | 0.082g | 1% | |
| Fructose | 0.43g | 1% | |
| Vitamin B3 | 0.235mg | 0.375mg | 1% |
| Calcium | 47mg | 36mg | 1% |
| Net carbs | 16.59g | 1.57g | N/A |
| Sugar | 0.78g | N/A | |
| Vitamin E | 0.19mg | 0.22mg | 0% |
| Saturated fat | 0.02g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +179.4% |
| Contains more FatsFats | +953.3% |
| Contains more CarbsCarbs | +551.2% |
| Contains more OtherOther | +20.3% |
| Contains more WaterWater | +26.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
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~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
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