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Amaranth vs. Potato salad — In-Depth Nutrition Comparison

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What are the main differences between amaranth and potato salad?

  • Amaranth is richer in manganese, iron, phosphorus, and magnesium, yet potato salad is richer in vitamin B1.
  • Amaranth's daily need coverage for manganese is 33% higher.
  • Amaranth has 4 times more magnesium than potato salad. Amaranth has 65mg of magnesium, while potato salad has 15mg.
  • Amaranth contains less sodium.
  • Potato salad has a lower glycemic index than amaranth.

We used Amaranth grain, cooked and Potato salad, home-prepared types in this comparison.

Infographic

Amaranth vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +147.4%
Contains more IronIron +223.1%
Contains more CopperCopper +26.3%
Contains more ZincZinc +177.4%
Contains more PhosphorusPhosphorus +184.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +745.5%
Contains more SeleniumSelenium +34.1%
Contains more PotassiumPotassium +88.1%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +214.3%
Contains more Vitamin B1Vitamin B1 +413.3%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +278.7%
Contains more Vitamin B6Vitamin B6 +24.8%
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +41.8%
Contains more CarbsCarbs +67.3%
Contains more FatsFats +419%
Contains more OtherOther +153.2%
~equal in Water ~76g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Potato salad DV% diff.
Manganese 0.854mg 0.101mg 33%
Polyunsaturated fat 3.737g 25%
Sodium 6mg 529mg 23%
Cholesterol 68mg 23%
Iron 2.1mg 0.65mg 18%
Phosphorus 148mg 52mg 14%
Magnesium 65mg 15mg 12%
Vitamin B5 0.534mg 11%
Vitamin C 10mg 11%
Fats 1.58g 8.2g 10%
Starch 16.23g 7%
Monounsaturated fat 2.48g 6%
Saturated fat 1.429g 6%
Vitamin B1 0.015mg 0.077mg 5%
Zinc 0.86mg 0.31mg 5%
Vitamin B3 0.235mg 0.89mg 4%
Folate 22µg 7µg 4%
Potassium 135mg 254mg 4%
Vitamin A 32µg 4%
Vitamin B2 0.022mg 0.06mg 3%
Calcium 47mg 19mg 3%
Selenium 5.5µg 4.1µg 3%
Fiber 2.1g 1.3g 3%
Carbs 18.69g 11.17g 3%
Copper 0.149mg 0.118mg 3%
Calories 102kcal 143kcal 2%
Vitamin B6 0.113mg 0.141mg 2%
Protein 3.8g 2.68g 2%
Vitamin E 0.19mg 1%
Net carbs 16.59g 9.87g N/A
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
43%
Amaranth
24%
Potato salad

Comparison summary

Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 52)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $3)
Which food is richer in vitamins?
Potato salad
Potato salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 523mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.429g)
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)

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.