Amaranth vs. Pomegranate — In-Depth Nutrition Comparison
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How are amaranth and pomegranate different?
- Amaranth is richer in manganese, iron, phosphorus, magnesium, and selenium, while pomegranate is higher in fiber.
- Amaranth covers your daily need for manganese, 32% more than pomegranate.
- Amaranth contains 11 times more selenium than pomegranate. Amaranth contains 5.5µg of selenium, while pomegranate contains 0.5µg.
Amaranth grain, cooked and Pomegranates, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +441.7% |
| Contains more CalciumCalcium | +370% |
| Contains more IronIron | +600% |
| Contains more ZincZinc | +145.7% |
| Contains more PhosphorusPhosphorus | +311.1% |
| Contains more ManganeseManganese | +617.6% |
| Contains more SeleniumSelenium | +1000% |
| Contains more PotassiumPotassium | +74.8% |
| Contains less SodiumSodium | -50% |
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 B6Vitamin B6 | +50.7% |
| Contains more Vitamin EVitamin E | +215.8% |
| Contains more Vitamin B1Vitamin B1 | +346.7% |
| Contains more Vitamin B2Vitamin B2 | +140.9% |
| Contains more Vitamin B3Vitamin B3 | +24.7% |
| Contains more FolateFolate | +72.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.119mg | 32% |
| Iron | 2.1mg | 0.3mg | 23% |
| Phosphorus | 148mg | 36mg | 16% |
| Vitamin K | 16.4µg | 14% | |
| Magnesium | 65mg | 12mg | 13% |
| Vitamin C | 10.2mg | 11% | |
| Selenium | 5.5µg | 0.5µg | 9% |
| Vitamin B5 | 0.377mg | 8% | |
| Fiber | 2.1g | 4g | 8% |
| Starch | 16.23g | 7% | |
| Zinc | 0.86mg | 0.35mg | 5% |
| Vitamin B1 | 0.015mg | 0.067mg | 4% |
| Calcium | 47mg | 10mg | 4% |
| Folate | 22µg | 38µg | 4% |
| Protein | 3.8g | 1.67g | 4% |
| Vitamin E | 0.19mg | 0.6mg | 3% |
| Vitamin B6 | 0.113mg | 0.075mg | 3% |
| Potassium | 135mg | 236mg | 3% |
| Vitamin B2 | 0.022mg | 0.053mg | 2% |
| Saturated fat | 0.12g | 1% | |
| Choline | 7.6mg | 1% | |
| Calories | 102kcal | 83kcal | 1% |
| Fats | 1.58g | 1.17g | 1% |
| Copper | 0.149mg | 0.158mg | 1% |
| Polyunsaturated fat | 0.079g | 1% | |
| Carbs | 18.69g | 18.7g | 0% |
| Net carbs | 16.59g | 14.7g | N/A |
| Sugar | 13.67g | N/A | |
| Sodium | 6mg | 3mg | 0% |
| Vitamin B3 | 0.235mg | 0.293mg | 0% |
| Monounsaturated fat | 0.093g | 0% |
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:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +127.5% |
| Contains more FatsFats | +35% |
| Contains more OtherOther | +45.3% |
~equal in
Carbs
~18.7g
~equal in
Water
~77.93g
