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Amaranth vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are amaranth and pumpkin pie different?

  • Amaranth is richer in manganese, iron, magnesium, and phosphorus, while pumpkin pie is higher in vitamin B1, vitamin B2, and vitamin B3.
  • Amaranth covers your daily need for manganese, 27% more than pumpkin pie.
  • Amaranth contains 5 times more magnesium than pumpkin pie. Amaranth contains 65mg of magnesium, while pumpkin pie contains 14mg.
  • Amaranth is lower in sodium.
  • Amaranth has a higher glycemic index (97) than pumpkin pie (59).

Amaranth grain, cooked and Pie, pumpkin, commercially prepared types were used in this article.

Infographic

Amaranth vs Pumpkin pie 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.
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +364.3%
Contains more IronIron +133.3%
Contains more ZincZinc +120.5%
Contains more PhosphorusPhosphorus +82.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +276.2%
Contains more CalciumCalcium +36.2%
Contains more PotassiumPotassium +23.7%
~equal in Copper ~0.148mg
~equal in Selenium ~5.4µg

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B6Vitamin B6 +79.4%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +1080%
Contains more Vitamin B2Vitamin B2 +463.6%
Contains more Vitamin B3Vitamin B3 +371.1%
Contains more FolateFolate +18.2%
~equal in Vitamin C ~0mg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +49.2%
Contains more FatsFats +517.1%
Contains more CarbsCarbs +86.4%
Contains more OtherOther +46.8%
~equal in Protein ~3.9g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more StarchStarch +51.3%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Pumpkin pie DV% diff.
Vitamin A 448µg 50%
Manganese 0.854mg 0.227mg 27%
Iron 2.1mg 0.9mg 15%
Vitamin B12 0.35µg 15%
Vitamin B1 0.015mg 0.177mg 14%
Fats 1.58g 9.75g 13%
Monounsaturated fat 4.6g 12%
Magnesium 65mg 14mg 12%
Polyunsaturated fat 1.77g 12%
Vitamin K 13.2µg 11%
Phosphorus 148mg 81mg 10%
Sodium 6mg 239mg 10%
Cholesterol 26mg 9%
Saturated fat 1.988g 9%
Vitamin B5 0.452mg 9%
Vitamin B2 0.022mg 0.124mg 8%
Choline 37.5mg 7%
Calories 102kcal 243kcal 7%
Carbs 18.69g 34.83g 5%
Vitamin B3 0.235mg 1.107mg 5%
Vitamin B6 0.113mg 0.063mg 4%
Fructose 2.85g 4%
Vitamin E 0.19mg 0.76mg 4%
Zinc 0.86mg 0.39mg 4%
Calcium 47mg 64mg 2%
Starch 16.23g 10.73g 2%
Fiber 2.1g 1.8g 1%
Vitamin D 0.1µg 1%
Folate 22µg 26µg 1%
Potassium 135mg 167mg 1%
Protein 3.8g 3.9g 0%
Net carbs 16.59g 33.03g N/A
Vitamin D 2IU 0%
Sugar 18.88g N/A
Copper 0.149mg 0.148mg 0%
Selenium 5.5µg 5.4µg 0%
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
43%
Amaranth
26%
Pumpkin pie

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 38)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $3)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 233mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.988g)
Which food is richer in minerals?
Amaranth
Amaranth 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.