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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.

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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 Iron +303.8%
Contains more Calcium +2250%
Contains more Magnesium +75.7%
Contains more Copper +175.9%
Contains more Zinc +87%
Contains more Phosphorus +66.3%
Contains less Sodium -60%
Contains more Potassium +100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +303.8%
Contains more Calcium +2250%
Contains more Magnesium +75.7%
Contains more Copper +175.9%
Contains more Zinc +87%
Contains more Phosphorus +66.3%
Contains less Sodium -60%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
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 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 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok

Which food is preferable for your diet?

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

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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 Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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 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

All nutrients comparison - raw data values

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

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.