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Amaranth grain vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between Amaranth grain and Prunes

  • Amaranth grain has more Manganese, Iron, Phosphorus, and Selenium, while Prunes has more Fiber, Potassium, Copper, Vitamin B2, Vitamin B3, and Vitamin B6.
  • Amaranth grain covers your daily need of Manganese 24% more than Prunes.
  • Amaranth grain contains 18 times more Selenium than Prunes. While Amaranth grain contains 5.5µg of Selenium, Prunes contains only 0.3µg.

These are the specific foods used in this comparison Amaranth grain, cooked and Plums, dried (prunes), uncooked.

Infographic

Amaranth grain vs Prunes 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.
Contains more Iron +125.8%
Contains more Magnesium +58.5%
Contains more Phosphorus +114.5%
Contains more Zinc +95.5%
Contains more Manganese +185.6%
Contains more Selenium +1733.3%
Contains more Potassium +442.2%
Contains less Sodium -66.7%
Contains more Copper +88.6%
Equal in Calcium - 43
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +125.8%
Contains more Magnesium +58.5%
Contains more Phosphorus +114.5%
Contains more Zinc +95.5%
Contains more Manganese +185.6%
Contains more Selenium +1733.3%
Contains more Potassium +442.2%
Contains less Sodium -66.7%
Contains more Copper +88.6%
Equal in Calcium - 43

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.
:
11
Prunes
Contains more Folate +450%
Contains more Vitamin E +126.3%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +745.5%
Contains more Vitamin B3 +700.9%
Contains more Vitamin B6 +81.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Folate +450%
Contains more Vitamin E +126.3%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +745.5%
Contains more Vitamin B3 +700.9%
Contains more Vitamin B6 +81.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +74.3%
Contains more Fats +315.8%
Contains more Water +143.1%
Contains more Carbs +241.8%
Contains more Other +242.9%
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +74.3%
Contains more Fats +315.8%
Contains more Water +143.1%
Contains more Carbs +241.8%
Contains more Other +242.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +217.6%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +217.6%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Prunes Opinion
Net carbs 16.59g 56.78g Prunes
Protein 3.8g 2.18g Amaranth grain
Fats 1.58g 0.38g Amaranth grain
Carbs 18.69g 63.88g Prunes
Calories 102kcal 240kcal Prunes
Starch 16.23g 5.11g Amaranth grain
Fructose 12.45g Prunes
Sugar 38.13g Amaranth grain
Fiber 2.1g 7.1g Prunes
Calcium 47mg 43mg Amaranth grain
Iron 2.1mg 0.93mg Amaranth grain
Magnesium 65mg 41mg Amaranth grain
Phosphorus 148mg 69mg Amaranth grain
Potassium 135mg 732mg Prunes
Sodium 6mg 2mg Prunes
Zinc 0.86mg 0.44mg Amaranth grain
Copper 0.149mg 0.281mg Prunes
Manganese 0.854mg 0.299mg Amaranth grain
Selenium 5.5µg 0.3µg Amaranth grain
Vitamin A 781IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.19mg 0.43mg Prunes
Vitamin C 0.6mg Prunes
Vitamin B1 0.015mg 0.051mg Prunes
Vitamin B2 0.022mg 0.186mg Prunes
Vitamin B3 0.235mg 1.882mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.113mg 0.205mg Prunes
Folate 22µg 4µg Amaranth grain
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Amaranth grain
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 grain
31%
Prunes
Minerals Daily Need Coverage Score
43%
Amaranth grain
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 68)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 38.13g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.088g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.