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  6. Amaranth vs. Mixed nuts

Amaranth vs. Mixed nuts — In-Depth Nutrition Comparison

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How are amaranth and mixed nuts different?

  • Mixed nuts have more copper, selenium, manganese, vitamin E, vitamin B3, phosphorus, magnesium, zinc, fiber, and vitamin B6 than amaranth.
  • Daily need coverage for copper for mixed nuts is 84% higher.
  • Mixed nuts have a lower glycemic index (24) than amaranth (97).

Amaranth grain, cooked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.

Infographic

Amaranth vs Mixed nuts infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +252.3%
Contains more CalciumCalcium +148.9%
Contains more PotassiumPotassium +368.1%
Contains more IronIron +24.3%
Contains more CopperCopper +508.7%
Contains more ZincZinc +290.7%
Contains more PhosphorusPhosphorus +208.1%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +138.9%
Contains more SeleniumSelenium +516.4%

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%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin EVitamin E +4015.8%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B2Vitamin B2 +790.9%
Contains more Vitamin B3Vitamin B3 +3180.4%
Contains more Vitamin B6Vitamin B6 +211.5%
Contains more FolateFolate +277.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Mixed nuts DV% diff.
Polyunsaturated fat 14.612g 97%
Copper 0.149mg 0.907mg 84%
Fats 1.58g 53.95g 81%
Monounsaturated fat 28.488g 71%
Selenium 5.5µg 33.9µg 52%
Manganese 0.854mg 2.04mg 52%
Vitamin E 0.19mg 7.82mg 51%
Vitamin B3 0.235mg 7.709mg 47%
Phosphorus 148mg 456mg 44%
Saturated fat 8.711g 40%
Magnesium 65mg 229mg 39%
Protein 3.8g 20.04g 32%
Calories 102kcal 607kcal 25%
Vitamin B5 1.14mg 23%
Zinc 0.86mg 3.36mg 23%
Fiber 2.1g 7g 20%
Vitamin B6 0.113mg 0.352mg 18%
Potassium 135mg 632mg 15%
Vitamin B1 0.015mg 0.189mg 15%
Folate 22µg 83µg 15%
Vitamin B2 0.022mg 0.196mg 13%
Choline 52mg 9%
Calcium 47mg 117mg 7%
Iron 2.1mg 2.61mg 6%
Starch 16.23g 4.2g 5%
Vitamin K 5.7µg 5%
Vitamin C 0.5mg 1%
Carbs 18.69g 21.05g 1%
Net carbs 16.59g 14.05g N/A
Sugar 4.15g N/A
Sodium 6mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3513.5%
Contains more ProteinProtein +427.4%
Contains more FatsFats +3314.6%
Contains more CarbsCarbs +12.6%
Contains more OtherOther +274%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +286.4%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.