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Amaranth grain vs Maize - In-Depth Nutrition Comparison

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How are Amaranth grain and Maize different?

  • Amaranth grain is higher in Manganese, Iron, Copper, Selenium, Phosphorus, and Magnesium, however Maize is richer in Vitamin B1, and Vitamin B3.
  • Daily need coverage for Manganese from Amaranth grain is 30% higher.
  • Amaranth grain contains 24 times more Calcium than Maize. While Amaranth grain contains 47mg of Calcium, Maize contains only 2mg.

Amaranth grain, cooked and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Amaranth grain vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2250%
Contains more Iron +303.8%
Contains more Magnesium +75.7%
Contains more Phosphorus +66.3%
Contains less Sodium -60%
Contains more Zinc +87%
Contains more Copper +175.9%
Contains more Potassium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +2250%
Contains more Iron +303.8%
Contains more Magnesium +75.7%
Contains more Phosphorus +66.3%
Contains less Sodium -60%
Contains more Zinc +87%
Contains more Copper +175.9%
Contains more Potassium +100%

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
:
10
Maize
Contains more Vitamin E +171.4%
Contains more Vitamin B6 +21.5%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +653.2%
Contains more Folate +90.9%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +171.4%
Contains more Vitamin B6 +21.5%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +653.2%
Contains more Folate +90.9%

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 Maize
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Maize Opinion
Net carbs 16.59g 16.7g Maize
Protein 3.8g 3.27g Amaranth grain
Fats 1.58g 1.35g Amaranth grain
Carbs 18.69g 18.7g Maize
Calories 102kcal 86kcal Amaranth grain
Starch 16.23g 5.7g Amaranth grain
Fructose g 1.94g Maize
Sugar g 6.26g Amaranth grain
Fiber 2.1g 2g Amaranth grain
Calcium 47mg 2mg Amaranth grain
Iron 2.1mg 0.52mg Amaranth grain
Magnesium 65mg 37mg Amaranth grain
Phosphorus 148mg 89mg Amaranth grain
Potassium 135mg 270mg Maize
Sodium 6mg 15mg Amaranth grain
Zinc 0.86mg 0.46mg Amaranth grain
Copper 0.149mg 0.054mg Amaranth grain
Vitamin A IU 187IU Maize
Vitamin E 0.19mg 0.07mg Amaranth grain
Vitamin D IU 0IU Maize
Vitamin D µg 0µg Maize
Vitamin C mg 6.8mg Maize
Vitamin B1 0.015mg 0.155mg Maize
Vitamin B2 0.022mg 0.055mg Maize
Vitamin B3 0.235mg 1.77mg Maize
Vitamin B5 mg 0.717mg Maize
Vitamin B6 0.113mg 0.093mg Amaranth grain
Folate 22µg 42µg Maize
Vitamin B12 µg 0µg Maize
Vitamin K µg 0.3µg Maize
Tryptophan mg 0.023mg Maize
Threonine mg 0.129mg Maize
Isoleucine mg 0.129mg Maize
Leucine mg 0.348mg Maize
Lysine mg 0.137mg Maize
Methionine mg 0.067mg Maize
Phenylalanine mg 0.15mg Maize
Valine mg 0.185mg Maize
Histidine mg 0.089mg Maize
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.325g Amaranth grain
Monounsaturated Fat g 0.432g Maize
Polyunsaturated fat g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Maize
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
18
Maize
Mineral Summary Score
36
Amaranth grain
18
Maize

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
20%
Maize
Carbohydrates
19%
Amaranth grain
19%
Maize
Fats
7%
Amaranth grain
6%
Maize

Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 45)
Which food is cheaper?
Maize
Maize is cheaper (difference - $1.8)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 9mg)
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 - 0.325g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.