Amaranth vs. Pumpkin — In-Depth Nutrition Comparison
Compare
The main differences between amaranth and pumpkin
- Amaranth has more manganese, iron, phosphorus, magnesium, selenium, and fiber; however, pumpkin has more vitamin B2, potassium, and vitamin E.
- Daily need coverage for manganese for amaranth is 32% higher.
- Pumpkin has 18 times less selenium than amaranth. Amaranth has 5.5µg of selenium, while pumpkin has 0.3µg.
- Amaranth has a higher glycemic index than pumpkin.
Food types used in this article are Amaranth grain, cooked and Pumpkin, raw.
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 MagnesiumMagnesium | +441.7% |
| Contains more CalciumCalcium | +123.8% |
| Contains more IronIron | +162.5% |
| Contains more CopperCopper | +17.3% |
| Contains more ZincZinc | +168.8% |
| Contains more PhosphorusPhosphorus | +236.4% |
| Contains more ManganeseManganese | +583.2% |
| Contains more SeleniumSelenium | +1733.3% |
| Contains more PotassiumPotassium | +151.9% |
| Contains less SodiumSodium | -83.3% |
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 | +85.2% |
| Contains more FolateFolate | +37.5% |
| Contains more Vitamin EVitamin E | +457.9% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +155.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 47% | |
| Manganese | 0.854mg | 0.125mg | 32% |
| Iron | 2.1mg | 0.8mg | 16% |
| Phosphorus | 148mg | 44mg | 15% |
| Magnesium | 65mg | 12mg | 13% |
| Vitamin C | 9mg | 10% | |
| Selenium | 5.5µg | 0.3µg | 9% |
| Vitamin B2 | 0.022mg | 0.11mg | 7% |
| Starch | 16.23g | 7% | |
| Vitamin B5 | 0.298mg | 6% | |
| Protein | 3.8g | 1g | 6% |
| Potassium | 135mg | 340mg | 6% |
| Fiber | 2.1g | 0.5g | 6% |
| Vitamin E | 0.19mg | 1.06mg | 6% |
| Zinc | 0.86mg | 0.32mg | 5% |
| Vitamin B6 | 0.113mg | 0.061mg | 4% |
| Calories | 102kcal | 26kcal | 4% |
| Carbs | 18.69g | 6.5g | 4% |
| Calcium | 47mg | 21mg | 3% |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Copper | 0.149mg | 0.127mg | 2% |
| Vitamin B3 | 0.235mg | 0.6mg | 2% |
| Fats | 1.58g | 0.1g | 2% |
| Folate | 22µg | 16µg | 2% |
| Vitamin K | 1.1µg | 1% | |
| Choline | 8.2mg | 1% | |
| Net carbs | 16.59g | 6g | N/A |
| Sugar | 2.76g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.005g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +280% |
| Contains more FatsFats | +1480% |
| Contains more CarbsCarbs | +187.5% |
| Contains more WaterWater | +21.9% |
~equal in
Other
~0.8g