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Amaranth grain vs Pumpkin seed - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Pumpkin seed

  • Amaranth grain has more Manganese, Phosphorus, and Vitamin B6, however Pumpkin seed is higher in Zinc, Fiber, Copper, Magnesium, Potassium, and Iron.
  • Pumpkin seed covers your daily Zinc needs 86% more than Amaranth grain.
  • Pumpkin seed contains 3 times less Vitamin B6 than Amaranth grain. Amaranth grain contains 0.113mg of Vitamin B6, while Pumpkin seed contains 0.037mg.

Food varieties used in this article are Amaranth grain, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Amaranth grain vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +60.9%
Contains less Sodium -66.7%
Contains more Calcium +17%
Contains more Iron +57.6%
Contains more Magnesium +303.1%
Contains more Potassium +580.7%
Contains more Zinc +1097.7%
Contains more Copper +363.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +60.9%
Contains less Sodium -66.7%
Contains more Calcium +17%
Contains more Iron +57.6%
Contains more Magnesium +303.1%
Contains more Potassium +580.7%
Contains more Zinc +1097.7%
Contains more Copper +363.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B6 +205.4%
Contains more Folate +144.4%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +21.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B6 +205.4%
Contains more Folate +144.4%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +21.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Pumpkin seed
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Pumpkin seed Opinion
Net carbs 16.59g 35.35g Pumpkin seed
Protein 3.8g 18.55g Pumpkin seed
Fats 1.58g 19.4g Pumpkin seed
Carbs 18.69g 53.75g Pumpkin seed
Calories 102kcal 446kcal Pumpkin seed
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g 18.4g Pumpkin seed
Calcium 47mg 55mg Pumpkin seed
Iron 2.1mg 3.31mg Pumpkin seed
Magnesium 65mg 262mg Pumpkin seed
Phosphorus 148mg 92mg Amaranth grain
Potassium 135mg 919mg Pumpkin seed
Sodium 6mg 18mg Amaranth grain
Zinc 0.86mg 10.3mg Pumpkin seed
Copper 0.149mg 0.69mg Pumpkin seed
Vitamin A IU 62IU Pumpkin seed
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Pumpkin seed
Vitamin D µg 0µg Pumpkin seed
Vitamin C mg 0.3mg Pumpkin seed
Vitamin B1 0.015mg 0.034mg Pumpkin seed
Vitamin B2 0.022mg 0.052mg Pumpkin seed
Vitamin B3 0.235mg 0.286mg Pumpkin seed
Vitamin B5 mg 0.056mg Pumpkin seed
Vitamin B6 0.113mg 0.037mg Amaranth grain
Folate 22µg 9µg Amaranth grain
Vitamin B12 µg 0µg Pumpkin seed
Vitamin K µg µg
Tryptophan mg 0.326mg Pumpkin seed
Threonine mg 0.683mg Pumpkin seed
Isoleucine mg 0.956mg Pumpkin seed
Leucine mg 1.572mg Pumpkin seed
Lysine mg 1.386mg Pumpkin seed
Methionine mg 0.417mg Pumpkin seed
Phenylalanine mg 0.924mg Pumpkin seed
Valine mg 1.491mg Pumpkin seed
Histidine mg 0.515mg Pumpkin seed
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 3.67g Amaranth grain
Monounsaturated Fat g 6.032g Pumpkin seed
Polyunsaturated fat g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
4
Pumpkin seed
Mineral Summary Score
36
Amaranth grain
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
111%
Pumpkin seed
Carbohydrates
19%
Amaranth grain
54%
Pumpkin seed
Fats
7%
Amaranth grain
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 97)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.