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Amaranth vs. Napa cabbage — In-Depth Nutrition Comparison

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Important differences between amaranth and napa cabbage

  • Amaranth has more manganese, phosphorus, iron, magnesium, selenium, zinc, copper, and vitamin B6; however, napa cabbage is richer in folate.
  • Amaranth's daily need coverage for manganese is 28% more.
  • Amaranth contains 14 times more selenium than napa cabbage. Amaranth contains 5.5µg of selenium, while napa cabbage contains 0.4µg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of napa cabbage is 32.

The food varieties used in the comparison are Amaranth grain, cooked and Cabbage, napa, cooked.

Infographic

Amaranth vs Napa cabbage 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" 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +712.5%
Contains more CalciumCalcium +62.1%
Contains more PotassiumPotassium +55.2%
Contains more IronIron +183.8%
Contains more CopperCopper +55.2%
Contains more ZincZinc +514.3%
Contains more PhosphorusPhosphorus +678.9%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +320.7%
Contains more SeleniumSelenium +1275%

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +98.3%
Contains more FolateFolate +95.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +245.5%
Contains more FatsFats +829.4%
Contains more CarbsCarbs +738.1%
Contains more OtherOther +352.9%
Contains more WaterWater +28.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Napa cabbage
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Saturated fat Equal

All nutrients comparison - raw data values

Nutrient Amaranth Napa cabbage DV% diff.
Manganese 0.854mg 0.203mg 28%
Phosphorus 148mg 19mg 18%
Iron 2.1mg 0.74mg 17%
Magnesium 65mg 8mg 14%
Selenium 5.5µg 0.4µg 9%
Fiber 2.1g 8%
Starch 16.23g 7%
Zinc 0.86mg 0.14mg 7%
Copper 0.149mg 0.096mg 6%
Vitamin B6 0.113mg 0.037mg 6%
Protein 3.8g 1.1g 5%
Calories 102kcal 12kcal 5%
Carbs 18.69g 2.23g 5%
Folate 22µg 43µg 5%
Vitamin C 3.2mg 4%
Calcium 47mg 29mg 2%
Fats 1.58g 0.17g 2%
Potassium 135mg 87mg 1%
Vitamin A 13µg 1%
Vitamin E 0.19mg 1%
Vitamin B1 0.015mg 0.005mg 1%
Vitamin B3 0.235mg 0.466mg 1%
Vitamin B5 0.035mg 1%
Net carbs 16.59g 2.23g N/A
Sodium 6mg 11mg 0%
Vitamin B2 0.022mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth
6%
Napa cabbage
Minerals Daily Need Coverage Score
43%
Amaranth
12%
Napa cabbage

Comparison summary

Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 65)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $3)
Which food is richer in vitamins?
Napa cabbage
Napa cabbage is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat ( g)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.