Amaranth vs. Mashed potato — In-Depth Nutrition Comparison
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Differences between amaranth and mashed potato
- Amaranth has more manganese, iron, phosphorus, copper, magnesium, selenium, and zinc, while mashed potato has more vitamin B3.
- Amaranth's daily need coverage for manganese is 33% higher.
- Mashed potato contains 7 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while mashed potato contains 0.8µg.
- The amount of sodium in amaranth is lower.
The food types used in this comparison are Amaranth grain, cooked and Fast foods, potato, mashed.
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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 | +333.3% |
| Contains more CalciumCalcium | +161.1% |
| Contains more IronIron | +577.4% |
| Contains more CopperCopper | +325.7% |
| Contains more ZincZinc | +290.9% |
| Contains more PhosphorusPhosphorus | +150.8% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +771.4% |
| Contains more SeleniumSelenium | +587.5% |
| Contains more PotassiumPotassium | +111.9% |
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 B2Vitamin B2 | +46.7% |
| Contains more FolateFolate | +144.4% |
| Contains more Vitamin EVitamin E | +121.1% |
| Contains more Vitamin B3Vitamin B3 | +359.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.098mg | 33% |
| Iron | 2.1mg | 0.31mg | 22% |
| Sodium | 6mg | 306mg | 13% |
| Phosphorus | 148mg | 59mg | 13% |
| Copper | 0.149mg | 0.035mg | 13% |
| Magnesium | 65mg | 15mg | 12% |
| Selenium | 5.5µg | 0.8µg | 9% |
| Polyunsaturated fat | 1.342g | 9% | |
| Zinc | 0.86mg | 0.22mg | 6% |
| Vitamin A | 43µg | 5% | |
| Vitamin B3 | 0.235mg | 1.08mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Potassium | 135mg | 286mg | 4% |
| Protein | 3.8g | 1.65g | 4% |
| Saturated fat | 0.577g | 3% | |
| Fiber | 2.1g | 1.3g | 3% |
| Vitamin B12 | 0.07µg | 3% | |
| Calcium | 47mg | 18mg | 3% |
| Folate | 22µg | 9µg | 3% |
| Starch | 16.23g | 12.1g | 2% |
| Monounsaturated fat | 0.72g | 2% | |
| Vitamin E | 0.19mg | 0.42mg | 2% |
| Fats | 1.58g | 2.82g | 2% |
| Choline | 13.4mg | 2% | |
| Calories | 102kcal | 89kcal | 1% |
| Vitamin B6 | 0.113mg | 0.12mg | 1% |
| Vitamin B2 | 0.022mg | 0.015mg | 1% |
| Carbs | 18.69g | 14.65g | 1% |
| Net carbs | 16.59g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B1 | 0.015mg | 0.015mg | 0% |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +130.3% |
| Contains more CarbsCarbs | +27.6% |
| Contains more FatsFats | +78.5% |
| Contains more OtherOther | +63.6% |
~equal in
Water
~79.62g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +34.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
