Amaranth vs. Potato — In-Depth Nutrition Comparison
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The main differences between amaranth and potatoes
- Amaranth has more manganese, iron, phosphorus, magnesium, selenium, and zinc; however, potatoes have more vitamin B6, potassium, vitamin B1, and vitamin B3.
- Daily need coverage for manganese for amaranth is 28% higher.
- Potatoes have 14 times less selenium than amaranth. Amaranth has 5.5µg of selenium, while potatoes have 0.4µg.
- Amaranth has a higher glycemic index than potatoes.
Food types used in this article are Amaranth grain, cooked and Potatoes, flesh and skin, raw.
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 | +182.6% |
| Contains more CalciumCalcium | +291.7% |
| Contains more IronIron | +159.3% |
| Contains more CopperCopper | +35.5% |
| Contains more ZincZinc | +186.7% |
| Contains more PhosphorusPhosphorus | +159.6% |
| Contains more ManganeseManganese | +327% |
| Contains more SeleniumSelenium | +1275% |
| Contains more PotassiumPotassium | +214.8% |
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 EVitamin E | +1800% |
| Contains more FolateFolate | +46.7% |
| Contains more Vitamin B1Vitamin B1 | +440% |
| Contains more Vitamin B2Vitamin B2 | +45.5% |
| Contains more Vitamin B3Vitamin B3 | +351.5% |
| Contains more Vitamin B6Vitamin B6 | +163.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +85.4% |
| Contains more FatsFats | +1655.6% |
| Contains more OtherOther | +45.5% |
~equal in
Carbs
~17.49g
~equal in
Water
~79.25g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~15.29g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.854mg | 0.2mg | 28% |
| Vitamin C | 19.7mg | 22% | |
| Iron | 2.1mg | 0.81mg | 16% |
| Vitamin B6 | 0.113mg | 0.298mg | 14% |
| Phosphorus | 148mg | 57mg | 13% |
| Magnesium | 65mg | 23mg | 10% |
| Selenium | 5.5µg | 0.4µg | 9% |
| Potassium | 135mg | 425mg | 9% |
| Vitamin B5 | 0.295mg | 6% | |
| Vitamin B1 | 0.015mg | 0.081mg | 6% |
| Vitamin B3 | 0.235mg | 1.061mg | 5% |
| Zinc | 0.86mg | 0.3mg | 5% |
| Protein | 3.8g | 2.05g | 4% |
| Calcium | 47mg | 12mg | 4% |
| Copper | 0.149mg | 0.11mg | 4% |
| Folate | 22µg | 15µg | 2% |
| Choline | 12.1mg | 2% | |
| Fats | 1.58g | 0.09g | 2% |
| Vitamin K | 2µg | 2% | |
| Vitamin B2 | 0.022mg | 0.032mg | 1% |
| Calories | 102kcal | 77kcal | 1% |
| Vitamin E | 0.19mg | 0.01mg | 1% |
| Carbs | 18.69g | 17.49g | 0% |
| Net carbs | 16.59g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Fiber | 2.1g | 2.1g | 0% |
| Starch | 16.23g | 15.29g | 0% |
| Sodium | 6mg | 6mg | 0% |
| Saturated fat | 0.025g | 0% | |
| Monounsaturated fat | 0.002g | 0% | |
| Polyunsaturated fat | 0.042g | 0% | |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
43%
19%
Comparison summary
Which food is lower in glycemic index?
Potato is lower in glycemic index (difference - 11)
Which food is cheaper?
Potato is cheaper (difference - $2.8)
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.025g)
Which food is richer in minerals?
Amaranth is relatively richer in minerals
Which food contains less Sodium?
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The foods are relatively equal in Sodium (6 mg)