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Amaranth vs. Papadum — In-Depth Nutrition Comparison

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Important differences between amaranth and papadum

  • Papadum has more copper, iron, fiber, folate, magnesium, phosphorus, manganese, potassium, and zinc than amaranth.
  • Papadum's daily need coverage for copper is 94% more.
  • Amaranth contains less sodium.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of papadum is 46.

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

Infographic

Amaranth vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +316.9%
Contains more CalciumCalcium +204.3%
Contains more PotassiumPotassium +640.7%
Contains more IronIron +271.4%
Contains more CopperCopper +569.8%
Contains more ZincZinc +295.3%
Contains more PhosphorusPhosphorus +160.1%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +50.9%

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.
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 0% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +1746.7%
Contains more Vitamin B2Vitamin B2 +1072.7%
Contains more Vitamin B3Vitamin B3 +526.4%
Contains more Vitamin B6Vitamin B6 +152.2%
Contains more FolateFolate +895.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +2053.6%
Contains more ProteinProtein +572.6%
Contains more FatsFats +105.7%
Contains more CarbsCarbs +220.3%
Contains more OtherOther +916.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Papadum DV% diff.
Copper 0.149mg 0.998mg 94%
Sodium 6mg 1745mg 76%
Iron 2.1mg 7.8mg 71%
Fiber 2.1g 18.6g 66%
Magnesium 65mg 271mg 49%
Folate 22µg 219µg 49%
Protein 3.8g 25.56g 44%
Phosphorus 148mg 385mg 34%
Manganese 0.854mg 1.562mg 31%
Potassium 135mg 1000mg 25%
Zinc 0.86mg 3.4mg 23%
Vitamin B1 0.015mg 0.277mg 22%
Vitamin B5 0.917mg 18%
Vitamin B2 0.022mg 0.258mg 18%
Carbs 18.69g 59.87g 14%
Vitamin B6 0.113mg 0.285mg 13%
Calories 102kcal 371kcal 13%
Calcium 47mg 143mg 10%
Vitamin B3 0.235mg 1.472mg 8%
Polyunsaturated fat 1.148g 8%
Starch 16.23g 7%
Saturated fat 1.084g 5%
Selenium 5.5µg 8.3µg 5%
Fats 1.58g 3.25g 3%
Monounsaturated fat 0.532g 1%
Vitamin A 13µg 1%
Vitamin E 0.19mg 0.05mg 1%
Cholesterol 4mg 1%
Net carbs 16.59g 41.27g N/A
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0%
Threonine 0.886mg 0%
Isoleucine 1.303mg 0%
Leucine 2.115mg 0%
Lysine 1.695mg 0%
Methionine 0.372mg 0%
Phenylalanine 1.491mg 0%
Valine 1.434mg 0%
Histidine 0.715mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Papadum
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
34%
Papadum
Minerals Daily Need Coverage Score
43%
Amaranth
168%
Papadum

Comparison summary

Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 51)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $3)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 1739mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.084g)

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.